Name: Playbook - Isabelle Reckamp - W3/D2 Chest and abs
Uploaded: 2023-07-01T13:12:40.152Z
Duration: 45 min
Description: W3/D2 Chest and abs

- Lying on the floor or bench with arms extended and palms facing each other
- Keeping a slight bend at the elbows
- Lower the dumbbells to your sides opening your chest
- Press the dumbbells up squeezing your chest

Dumbbell fly

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

- Hold one dumbbell in both hands.
- From the center of your chest, push the dumbbell up and slowly lower down

Single Dumbbell chest press

Superset #1

- Hold one lightweight cable in both hands. 
- Bring your arms forward, using your chest to almost touch your pinkies together in front of your belly button. 
- Slowly release back to start

Underhand cable press

- This is going to be like a reverse fly, but when you bring to the front it is going to be lower.
- Bring to your arms to extend downward instead of directly in front

Low cable reverse flies

Superset #2

- Take a medium light dumbbell and hold it above your head with one arm. 
- Do number of sit-ups for each arm.

Weighted one arm sit-up

- Sit on the ground or a mat.
- For easier crunch, you can rest on your palms. If you want a harder crunch, you can do this exercise with your hands extended by your sides, towards your feet
- Crunch your body inwards, by bending your knees to meet your chest.
- Do not let your legs hit the ground. 
- Engage your core

In/Out Crunches

- Lay on your back and lift both legs up at the same time with your core to do an "opposite crunch"

W3/D2 Chest and abs

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