Name: Playbook - Frankie Dades - W4/D1 CHEST
Uploaded: 2023-01-16T20:27:10.778Z
Duration: 45 min
Description: W4/D1 CHEST

Each set aim for 12-15 hard reps
Flat bench
Flat DB bench
Decline press machine
Chest fly 
Cable fly
Push ups
Core

- 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

- 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

- 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

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

Decline cable fly

- 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

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

- 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

Core circut

W4/D1 CHEST

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 😅💪☠️

W4/D1 CHEST

More workouts from Frankie Dades