Name: Playbook - Gabriel Valantino - W1/D4
Uploaded: 2022-12-26T06:11:58.464Z
Duration: 85 min
Description: W1/D4

Stephanie

- peck deck
- Incline machine press
- Flat DB press
- Shoulder press machine
- DB lateral raise (dropset)
- Reverse fly db
- Tricep Pull down overhand
- Tricep underhand pull down

- 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

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position

Plate loaded machine incline chest press

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Flat dumbbell press

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

Plate loaded machine shoulder press

- Lean chest against bench 
- With a dumbbell in each hand flex shoulders in a Y motion

Seated bent over dumbbell Y raises

- try not to swing arms 
- squeeze when pressing

Over hand tricep pull down

Underhand tricep pull down

W1/D4

Shaunti

Macey

DANIEL

W1/D1

Mandar

Santiago

W1/D2

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

W1/D4

Community

More workouts from Gabriel Valantino