Name: Playbook - Frankie Dades - W2/D1 CHEST/TRIS
Uploaded: 2023-01-16T20:27:10.709Z
Duration: 45 min
Description: W2/D1 CHEST/TRIS

Patrick Sterling

Ooof the pump on that one! My triceps are done for 😅💪☠️

Heather

Warm Up
DB Flat Bench
incline DB bench
Decline Press Machine
Fly Machine
Overhead DB Press
Curl Bar Push Down Superset
Close Grip Push Up
Push Ups

- Begin in a push up position with hands stacked under shoulder
- Lower body down to the ground
- Push through your arms to rise back up

Push up

- Keep elbow tucked to body
- Externally rotate hand with plate
- Switch arms and repeat

Plate External Rotation

- Hold a weight plate sandwiched together between your palms at chest height
- Raise your elbows so your arms are parallel to the floor and your fingers are forward
- Extend your arms and press the plates straight out from your chest
- Slowly return to starting position

Standing svend press

Chest warm up

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest
- Last set drop weight and Do 20 reps

DB Flat bench press (Read description)

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest
- Last set drop weight and do 20 reps

DB incline bench press( read description)

- Keep your back flat against the pad
- Angle your elbows down slightly 
- Control the negative and squeeze at the top
- 1 second squeeze at top

Plate loaded Decline chest press

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Chest fly machine

- In a seated position hold dumbbell in each hand 
- Bend at the elbow to 90 degrees and dumbbells behind the head
- Straighten elbows to raise the dumbbells up

Dumbbell seated overhead tricep extension

Neutral grip
Wide grip
Reverse grip

Do 10 of each and that’s one set.

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable EZ-bar tricep extension

Cable EZ-bar tricep extension(outer grip)

- Stand tall, abs engaged and upper arms locked at your sides
- Pull the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable EZ-bar reverse grip tricep extension

Curl bar push down complex

- From a high plank position, hands under shoulders
- Bend at the elbows lowering your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

W2/D1 CHEST/TRIS

Community

More workouts from Frankie Dades