Name: Playbook - Fraser Wilson - W1/D1 Chest/Triceps/Core
Uploaded: 2021-11-15T14:11:18.673Z
Duration: 45 min
Description: W1/D1 Chest/Triceps/Core

- Smith machine incline bench 5 x 6-8 (First set warm up, increase each set to a 7RM)
- Cable fly (high to low) 4 x 8-10
- Incline hammer strength press 4 x 8-10
- Flat DB Press 3 x 8-10 (drop set last set)
- Cable fly (low to high) 3 x 8-10
- Rope tricep pulldown 3 x 10
- Single cable kickback 3 x 10 (each side)

- Decline Russian twists 3 x 30
- Bicycle crunches 3 x 20
- Side oblique crunches 3 x 15-20

HIIT Cardio:
Bike sprints: 5 x 15 sec sprint / 45 sec low intensity
Outdoor sprints: 5 x 50m sprint/ 50m walk

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Smith machine incline bench press

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

Cable fly (high to low)

- Press the handles forward
- Focus on squeezing your chest as you press forward
- Lower with control

Hammer incline chest 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

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Wide chest cable fly

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

Tricep rope pushdown

- Keeping your back parallel to the floor and elbow bent at 90 degrees
- Fully extend your arm back squeezing your tricep
- Lower with control 
- Complete desired reps then repeat on the opposite side

Cable tricep kickback

- Lean back to about 45 degrees with your legs locked into a decline bench 
- Rotate dumbbell from side to side

Abs - decline russian twists

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Abs - bicycle crunches

- Lying on the floor with one leg bent and your foot placed on the floor 
- Crunch up on that side taking your elbow toward your knee

Abs - side oblique crunches

- Bike sprints: 45 sec low intensity + 15 sec high intensity 
- Outdoor sprints: sprint 50m + walk 50m
- Boxing bag: 30 sec all out punches + 30 sec walk/slow skip

W1/D1 Chest/Triceps/Core

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