Name: Playbook - Fraser Wilson - W3/D7 Chest/Core
Uploaded: 2021-11-15T17:51:58.973Z
Duration: 45 min
Description: W3/D7 Chest/Core

- High cable fly  6 x 8-10 (First 2 sets warm up, last set drop set)
- Incline DB press 5 x 15,15,12,12,8 (First set warm up)

Superset
- Pec deck fly 4 x 15
- Push ups x failure

- Smith machine incline press 4 x 10 (Hit 10 regular the 5 bottom half reps)
- Shoulder height cable fly 7 x 12

- Hanging leg raises 5 x 10-15
- Crunches 4 x 10-15
- Russian twists 3 x failure

LISS Cardio: Incline treadmill or stair master 10 min

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

Cable fly (high to low)

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck fly

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

Superset

- 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

- 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

- 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

Hanging leg raises

- Positioned with lower to mid back on exercise ball 
- Knees over feet and bent at 90 degrees
- Lift shoulders towards the ceiling engaging your core
- Lower back to starting position

Abs - exercise ball crunches

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

W3/D7 Chest/Core

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