Name: Playbook - Gabe Souza - Monday: Chest & Triceps
Uploaded: 2021-10-22T15:31:35.489Z
Duration: 60 min
Description: Monday: Chest & Triceps

Man it was extremely cool to have everything right at your fingertips… this is week 2 for me back in the gym and I feel more structure and less chaos when following these workout routines… def excited to see how Tuesday’s session goes 💪😁🎯

Victoria

Jacob

Longer rest in the bench press and incline bench

My first time with you programe was good 👍👍

Maynor

Good workout! Fast and really easy to use

Mariano

Providing more details about the goal to achieve in this workout plan.
Also, provide information about whether it’s a advanced level or not.

Ailton

Love the program would just like to see more exercise added on but it’s great.

Daniel Cruz

Robert

Great my guy. Going to catch up for this week, I'm behind! Just got a gym membership today too so I can actually do all your stuff!

Brandon New

Focus: Chest and Triceps 
- Control the weight and squeeze the muscle being worked out at the top of each rep for a second or two.
- Slow down your reps and focus on the squeeze. 
- Focus on mind muscle connection!

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide 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

- 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

- Hold the E-Z bar with a narrow grip
- As you raise the bar make sure your elbows don't come forward
- Engage your triceps as you go up

Lying skull crushers

Go straight from cable chest flies to rope tricep extension

- 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

Cable chest flies

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

Superset

Monday: Chest & Triceps

Good one !  On the last exercise, it seemed the video was different than the explanation for the exercise, if that makes sense

Chuck

Hamid

Alethea salt

Tuesday: Back & Biceps

Chris

Falborsriera@gmail.com

Thakshitha

Wednesday: Legs & Abs

Good variety and hit my shoulders from different angles   Definitely feeling it

Monday: Chest & Triceps

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