Name: Playbook - Hunter Hennings - W3/D1 MONDAY CHEST + TRICEP STRENGTH
Uploaded: 2022-11-21T03:45:50.318Z
Duration: 45 min
Description: W3/D1 MONDAY CHEST + TRICEP STRENGTH

Build Strength and Muscle in your Chest and Triceps, and Increase Endurance. 
-Barbell Bench Press
-Incline Barbell Bench Press
-Push-Up
-Cable Tricep Pushdown
-Dumbbell Later Raise
-Steady Run

-Position the bench so the bar is directly above your eyes.
-Position the rack hooks so your elbows are slightly bent when you grip the bar.
-Lay on the bench with a slight arch in your lower back. Place your feet flat on the floor.
-Grip the bar 6-12 inches outside of shoulder width. Squeeze the bar as hard as you can.
-Pinch your shoulder blades together and squeeze your lats down and back.
-Push the bar straight up and out of the rack hooks without moving or relaxing your traps and lats. The bar will balance directly above your shoulder.
-Bend your elbows and maintain a tight and stable back. Guide the bar so it touches just below your pec. Pause the bar momentarily while maintaining tight and stable form.
-Push the bar back and up to the starting position.
-Repeat.

Barbell Bench Press

-Position the bench at a 45 degrees incline. Move the bench so the bar is directly above your eyes. Position the rack hooks so your arms are slightly bent when gripping the bar.
-Sit back on the bench. Drive your should blades down and back into the bench by protracting your scapula, and contracting your lats.
-Grip the bar 6 inches wider than shoulder width.
-Press the bar straight up and out of the rack hooks without loosing tightness and stability in your back.
-Move the bar above your chest (it should settle directly above your clavicle).
-Slowly lower the bar down to your mid-chest, and touch the bar to your mid-pec.
-Pause momentarily.
-Drive the bar straight up and back to the start position.
-Repeat.

Barbell Incline Bench Press

-Bend over and set your hands 6 inches outside shoulder width. Kick your legs back behind you, and position your feet so they are as close together as possible.
-Contract your lats, upper back, and abs, for a stable starting position. Your back should be neutral.
-Lower your body straight down until your chest touches the ground.
-Pause momentarily.
-Push the Earth away from you until you reach the starting position.
-Repeat.

Push-Up

-Approach the cable machine. Position the pulley 6 inches above your head. Hook the rope adapter on to the carabiner.
-Grip the rope adapter, so your pinky is against the plastic stopper.
-Pull the rope down with your lats, into the bent arm starting position.
-Lock your shoulder into place by contracting your lats down and back. Stand straight up with a neutral back.
-Push the rope down at an arc until your arms are straight.
-Pause momentarily.
-Slowly follow the same arc back to the starting position.
-Repeat.

Cable Tricep Pushdown

-Grip the dumbbells with your thumb and index finger against the front of the dumbbell.
-Stand straight up with a neutral back, and your arms straight down by your side.
-Raise your arms at an arc until they are parallel with the ground, with a slight bend in your elbows.
-Once you reach the top position, slowly return your arms back down to your sides in the same arc you originally used.
-Repeat.

Dumbbell Lateral Raise

- Run at a steady and sustainable pace for YOU. 
-Maintain a 5-7 out of 10 effort.
-Focus on proper form. It will help you out in the future.

W3/D1 MONDAY CHEST + TRICEP STRENGTH

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