Name: Playbook - Jeff Kamalo - Week 2, Day 1: Chest Workout
Uploaded: 2021-12-06T19:43:07.606Z
Duration: 75 min
Description: Week 2, Day 1: Chest Workout

Day 1

Exercise 1: DB Flat Bench Press 
Exercise 2: Decline Bench Press
Exercise 3: Incline Machine Press
Exercise 4: Incline Cable Fly
Exercise 5: Chest Fly Machine
Exercise 6: Dips (Finisher)

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

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

4sets, 12/10/8/8

DB flat bench press

- Lower with a controlled movement 
- Press up engaging your chest

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

3sets, 12/10/8/

Decline bench press

- Keep your back straight on the bench 
- Press the machine(weight) out
- Lower bar back to start position

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

3sets, 12/10/8/

Incline machine press

- Keep your core tight and your back straight on the bench
- Bring your hands up and together squeezing your pecs
- Lower slowly

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

3sets, 12/10/8/

Incline cable fly

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

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

3sets, 12/10/8/

Chest fly machine

- Lean forward to apply more tension on your chest
- Maintain control and stability

4sets, Failure

Dips leaning forward

Week 2, Day 1: Chest Workout

Terrance Dancey

Week 2, Day 2: Back 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 2, Day 1: Chest Workout

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