Name: Playbook - George David III - W6/D4 Chest/Arms
Uploaded: 2023-08-08T16:29:21.094Z
Duration: 60 min
Description: W6/D4 Chest/Arms

- 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 bench press

- Lay on your back with a dumbbell in each hand 
- Lower the dumbbells in keeping your elbows close to your sides
- Press the dumbbells back to the starting position

Dumbbell close grip press

Superset

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell hammer curls

- Keep your core tight
- Spread the rope apart at the top of the movement

Rope tricep extensions

- Start with arms fully extended
perform 7 half reps (all the way down, half way up)

- Then go right into the next set of 7 
Bring arms all the way to the top then half way down

- Last set full reps all the way up all the way down

Cable curl 21s

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- Bend elbows feel stretch in chest
- Extend arms forward and squeeze chest

Cable fly

W6/D4 Chest/Arms

Angelo

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W1/D2 Upper body Push/Cardio

W1/D3 Glutes/Hamstring

W1/D4 Upper body pull/Cardio

W1/D5 Lower body

W2/D1 Full Leg Day

W2/D2 Upper Body Push

W2/D3 Glutes/ Hamstrings

W2/D4 Upper Body Pull

W2/D5 Glutes

W3/D1 Full leg day

W3/D2 Upper Body Push

W3/D3 Glutes/Hamstring

W3/D4 Fullbody

W3/D5 Full leg day

W4/D1 Full leg day

W4/D2 Upper Body Push

W4/D3 Glutes/Hamstrings

W4/D4 Upper Body Pull

W4/D5 Full leg day

W5/D1 Glutes

W5/D2 Back/Shoulders

W5/D3 Hamstrings/Glutes

W5/D4 Upper body

W5/D5 Glutes/ Hamstrings

W6/D2 Back/Shoulder

W6/D3 Leg Day

W6/D5 Leg day

W6/D4 Chest/Arms

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