Name: Playbook - Gabriel Valantino - W1/D1
Uploaded: 2022-12-26T06:11:58.484Z
Duration: 65 min
Description: W1/D1

Shaunti

Macey

DANIEL

Yevhen

Stephanie

Bradley

Santiago

Just started working out and running this week. This was perfect after a day of jogging/walking

Michael

W bro, I like it and will keep doing it bro, cheers

Ferhat

Have a knee injury and am focusing on form and getting strength back. Perfect upper body workout!

Amy Yeary

Feel good after completing the whole workout

Tony

Maddie

Easy at first but then you definitely feel the burn. Great workout

Nelson

Dana

It was good needed sub drills when my gym doesn’t have equipment

Tyler

Matt Zurawski

- peck deck
- incline db press
- Flat machine press
- DB front raise
- DB lateral raise (dropset)
- reverse fly machine
- Tricep pull down (dropset0

- 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 chest fly’s

- Roll back shoulder blades and arch back
- keep feet firmly planted on the ground
- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline press

- Keep your back flat against the pad
- Angle your elbows down slightly 
- Control the negative and squeeze at the top

Plate loaded flat chest press

- From a seated position
- Raise the dumbbells forward and up to shoulder height
- Keep a slight bend at the elbows

Dumbbell seated front raise

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Seated side lateral raise

- Keeping your chest on the pad
- Pull your arms back using your rear delts

Reverse pec deck flies

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps
- slight twist at the end of the movement

Cable rope triceps extensions

W1/D1

Mandar

W1/D2

My gym lacks half the equipment but probably hitting legs for the third day wasn’t the best idea

W1/D1

Community

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