Name: Playbook - Frankie Dades - W3 Day 1- Chest/Tris/Core
Uploaded: 2023-01-16T20:27:10.603Z
Duration: 45 min
Description: W3 Day 1- Chest/Tris/Core

Chris

Bryan

Hector Fortisescobar

- 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

Dumbbell flat bench press

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

Chest Superset 1

- 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

- Hold a weight sandwiched together between your palms at chest height
- Elbows tucked and fingers pointed forward
- Extend your arms and press the dumbbell straight out from your chest
- Slowly return the dumbbell to starting position

Incline svend press

Chest Superset 2

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

Incline cable fly

- Squeeze arms togther in front of your belly button
- Maintain a tight core and get a good stretch

Decline cable fly

Chest Fly Superset

- 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

- 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

Chest Superset 3

- 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

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

- 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 extensions (double)

- Lean slightly forward placing more tension on your chest

Dips

Overhead DB press + Dips

- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll wheel forward 
- Keep your back straight throughout movement
- Roll wheel back in towards your knees

Ab wheel rollout

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

- Lie flat on your back on a decline bench with feet locked in
- Curl your torso up until it is almost perpendicular to the floor
- Slowly lower yourself back to starting position

Decline sit up

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

Ab Circut

W3 Day 1- Chest/Tris/Core

Let’s be real this ain’t a 45 min workout

Anthony

Richard

W1/D1 Day 1 - Chest + Tris

Austin

Those last 2 bicep exercises were rough 🔥

Day 2 in the books, got the best back and bi pump with this workout 😤

W1/D2 Day 2 - Back + Bis

Steven

Was good but hard legs felt the jumping squats

All I have to say… this leg day is no joke! LFG 💯

W1/D3 Day 3 - Leg Day

W1/D4 Day 4 - Full body + core

Shoulders burned after this great workout

Jesse

W1/D5 Day 5 - Shoulders

W1/D6 Day 6 - Power Day

W1/D7 Day - 7 Rest day

W2/D1 Day 1 - Chest/Tris

Another day !!! GO ONE MORE !! 🔥🔥🔥

W2/D2 Day 2 - Back/Bis

W2/D3 Day 3 - Leg Day

W2/D4 Day 4 - Bodyweight + Core

W2/D5 Day 5 - Shoulders

W2/D6 Day 6 - Power Day

W2/D7 Day 7 - REST DAY

Dam Frankie 5’s 🔥🔥 GO ONE MORE !!!

W3 Day 1- Chest/Tris/Core

Community

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