Name: Playbook - Frankie Dades - W3/D1 CHEST/TRIS
Uploaded: 2023-01-16T20:27:10.747Z
Duration: 45 min
Description: W3/D1 CHEST/TRIS

Bench Press
DB incline bench press 
Cable fly/Push ups
Incline cable fly
Decline plate machine
Close grip bench
Rope push down
Push up/MedBall Push up

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press Warm up

Flat bench press

- 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

Dumbbell incline bench press

- Keep arms fully extended and core tight

Cable flies

- 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

Cable Fly/Push ups

- Keep your core tight and your back straight. 
- Bring your hands up and together squeezing your pecs
- Lower slowly

Incline cable fly

Start at one weight do 10 reps
Drop the weight do 15 
Drop the weight go to failure

- 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

Plate loaded Chest Press Dropset

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip bench press

- Stay upright and don't allow for your shoulders to overpower
- Spread rope apart at the bottom for a deeper contraction

Rope pushdown

- Place hands on Med ball
'- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push ups w Med ball

Push up Superset

W3/D1 CHEST/TRIS

Hammytron

Tyler

W1/D1 CHEST/TRIS

W1/D2 BACK/BIS

W1/D3 LEGS

W1/D4 SHOULDERS

W1/D5 HIIT DAY

Patrick Sterling

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

W3/D1 CHEST/TRIS

More workouts from Frankie Dades