Name: Playbook - Hayden Greene - Week 1 | Day 1 | Chest 💪🏼
Uploaded: 2022-05-03T15:22:22.656Z
Duration: 45 min
Description: Week 1 | Day 1 | Chest 💪🏼

Thank you. It was terrific haven’t gone to the gym since Covid started. Thank you for encouraging me to go back

Hey Hayden, that sure was a tough workout. I’m wondering if there are any alternatives to the cable exercises since the cable machines at my gym are always occupied?

Loc Duong

Whoa. Burn. Chest is fired up now. 👏👏🦾🦾💯💯

Andrew

Hey fam! Welcome to the new beginners program! Let’s start this first day off strong with some chest!

- 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

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

- Press the dumbbells straight up reaching full extension
- Come down until your arms reach 90 degrees

Slight incline dumbbell press

- 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

Week 1 | Day 1 | Chest 💪🏼

Week 1 | Day 2 | Back 💪🏼

great beginner workouts 😎 first week hitting the gym & i dnt hve tht feeling tht idk what im doing lol

Daniel

Week 1 | Day 3 | Legs 💪🏼

Week 1 | Day 4 | Shoulders 💪🏼

Week 1 | Day 5 | Back 💪🏼

Can’t feel my legs…. But in the good way!

Week 1 | Day 1 | Chest 💪🏼

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