Name: Playbook - Jeremy Park - Day 8 & 22: Chest & Triceps
Uploaded: 2023-09-03T20:51:30.691Z
Duration: 60 min
Description: Day 8 & 22: Chest & Triceps

Merlin Valdez

Xavier

Michael

First day: I really liked it! Great structure.

Trey Soto

Shawn

Dripping sweat all down my face. Great workout!

Josh

Brian

Focus: Chest & Triceps
- a classic pair of two muscle groups
- should be a fun workout 
- will feel a nice pump after 
- use heavier weight for the pressing
- this week we are focusing on our strength and trying to push for new numbers
- try for more reps or more weight

Focus: Upper Chest
- increase the weight each rep
- going for less reps, higher weight
- feel it all in the upper pec area

Incline DB Press

Focus: Entire Pec
- keep one arm up while the other performs a rep
- great for the stabilizer muscles
- control the weight, don’t let it control you
- each arm should get 8 reps

Alternating Flat DB Press

Focus: Triceps
- keep your knees slightly bent and back parallel to the floor
- kick back your triceps and flex at the top
- use comfortable weight

Bent Over Tricep Kick Back

Focus: Chest & Tricep
- use an incline bench 
- grip the weight together
- press up using your upper chest and triceps
- squeeze the middle of your chest as hard as you can
- try to use medium/heavy weight

Close Grip Incline DB Press

Focus: Triceps
- place your hands on the bench shoulder width apart
- elbows come 90° 
- push up and flex the triceps 
- going for high volume

Bench Dips

Focus: Upper Middle Chest
- most of us lack upper chest
- the stretch on these are phenomenal
- use comfortable and controllable weight
- going for volume

Incline DB Chest Fly

- core finisher circuit
- minimal rest time
- get the core fired up

Focus: Core
- keep your body parallel to the floor
- brace your core

Plank Hold

Focus: Core
- support yourself in a high plank
- drive knee’s towards your chest

Mt. Climbers

Abs 3

Day 8 & 22: Chest & Triceps

Jose Zacarias

Tyler

That was good as pumped the body well before I head off to work

Xudong

EVERYDAY WARM UP!

Did this program two years ago and loved it. Life got busy and I’m just now getting back to the gym; was so happy to revisit this program, very comforting

Kara Kosinski

Justin

Day 1 & 15: Legs

Kienan

Day 2 & 16: Chest & Back

shunashi

Day 3 & 17: Shoulder & Arms

Filipe

Day 4 & 18: Legs

Emil Mikkelsen

Day 5 & 19: Full Body Function

Daniel

Hector

Day 6 & 20: Run

Day 7 & 21: Rest Day

Matthew Merck

Tomas

Gotta warn us about the pull up bar exercises as I don't have one at home! Nonetheless good, just did some alternatives!

Day 9 & 23: Back & Biceps

Day 10 & 24: Legs & Core

Day 11 & 25: Shoulders

Day 13 & 27: Run

Day 14 & 28: Rest Day

Db mountain climbers don’t make any difference than regular. And when you’re using the bow flex adjustable dumbbells it makes it even way too clumsy to do. Also do not enjoy renegade rows because it puts too much pressure on the wrists have to stay in that position. And without a pull up bar only end up doing four of the workouts. :/

Day 8 & 22: Chest & Triceps

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