Name: Playbook - Jeff Kamalo - Week 1, Day 1: Chest Workout
Uploaded: 2021-11-11T16:12:05.166Z
Duration: 60 min
Description: Week 1, Day 1: Chest Workout

Nate

Day 1

Exercise 1: Bench Press 
Exercise 2: Dumbbell Incline Press w/ static Hold
Exercise 3: Push Up(Alt.)
Exercise 4: Seated Plate Press
Exercise 5: Seated Chest Cable Fly

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

Increase the weight after each set, make sure you complete the reps.

4sets, 12/10/8/6

Bench press

- From an incline bench and a dumbbell in each hand
- Lower one dumbbell down to the chest keeping wrists neutrale, hold the other one up.
- Straighten elbows and press back up

Static hold will increase the tension in the chest/shoulder muscles. Static hold is also great for the stability.

3sets, 10/10/10

Incline dumbbell chest press (Alternative)

Alternative Push Up. Wide grip 5 reps, Normal grip 5 reps, Narrow grip 5 reps. Great one for the muscle endurance.

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

3sets, 15/15/15

Push up

- Keep your back flat against the bench
- Grab the plate with both hands 
- Press out
- Control the negative and squeeze 

Seated Plate Press is a great exercise to work on the inner chest. 

3 sets, 12/12/12

Plate chest press (Alternative)

-Keep your chest forward
-Make sure to squeeze your chest at the end of the movement.

Increase the weight after each set, make sure you complete the reps.

3sets, 12/10/8

Seated Chest Cable Fly

Week 1, Day 1: Chest Workout

Terrance Dancey

Week 2, Day 2: Back Workout

Week 2, Day 1: Chest Workout

Week 1, Day 5: Arm Workout

Week 1, Day 4: Shoulder Workout

There is no information about number of reps and series of the barbell good morning. 
I asked through chat, but I didn’t have any answer.

Week 1, Day 1: Chest Workout

Community

More workouts from Jeff Kamalo