Name: Playbook - Gabe Souza - Monday: Chest & Triceps
Uploaded: 2022-11-29T20:32:54.584Z
Duration: 60 min
Description: Monday: Chest & Triceps

The workout was great, didn’t complete last workout due to machine in use. Repeated pushups instead of

Olivier

Great workout. Hurts like it hasn’t before

johnsy Davila

Show the height of the cable flys please!!!

John Bailey

Xhengiz

Great 1day following this workout plan. Looking forward to seeing my progress following this plan.

Josh

Narman

Wan  Zafran

Marvin

Doesn’t seem like there is a lot of exercises I feel like there should be more ?

Jacob Lee

Omar

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

Zach

Samuel

Thakshitha

Tuesday: Back & Biceps

Jonathan

Enjoyed the combination of low and high rep sets for each muscle.

Hadrian

Wednesday: Legs & Abs

Thursday: Shoulders & Abs

Gabe

Please show or describe which grip your using ( wide or close) on easy bar curl, awesome little workout thanks.

It was an easy to follow workout that flowed with ease. Would love a cool down or post workout stretch routine. Thanks!

Christian Rhea

Friday: Arms

Jacob

Amazing pump. Didn’t get to finish the leg workout due to my injury but looking forward to completing when I can

Monday: Chest & Triceps

Community

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