Name: Playbook - Gabriel Valantino - W3/D1
Uploaded: 2022-12-26T06:11:58.420Z
Duration: 65 min
Description: W3/D1

- cable fly (high to low)
- incline machine press
- flat db press 
- decline machine press
- db front raise
- lateral raise (dropset)
- tricep rope

- 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

High to low Cable chest flies

- 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

- roll back shoulders 
- arch back
- squeeze and control negative when pushing

Decline chest press machine

- 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

- 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

W3/D1

Shaunti

Macey

DANIEL

W1/D1

Mandar

Stephanie

Santiago

W1/D2

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

W3/D1

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