Name: Playbook - Jeremy Park - Monday: Chest & Triceps
Uploaded: 2023-09-03T20:51:29.887Z
Duration: 60 min
Description: Monday: Chest & Triceps

Javier

Tash

Crazy pump push workout 🔥🔥🔥🔥💪🏾💪🏾💪🏾💪🏾

Dexter

tyler

First time I took this seriously and I never felt so good. Nice workout.

kris

David

Very good. Exactly what I was looking for!

Jon Miller

Jacked!!! Substituted kickbacks with overhead dumbells

Leonardo

Aleq Byrd

Shoot. That sucked. In the best way haha.

Nate Richardson

Havent felt a pump like that n a while thanks

Elijah

Johannes

Danny Nguyen

Sikunt V

JAVIER119#

Hamad

I love how you mix triceps and chest, leaving a last chest excercise second to last.

Adrian

Solomon Yeboah

Great workout ,really enjoyed ‼️‼️💪🏾

Amaceo Bonds

Samson

Hessa

Rita

Yo, been following you on TikTok for a little over a year, been dying to get your full workouts so I paid for the subscription and now I got it! Good stuff!!

Houston Harrigan

Jake

Serena

Kelvy

Jack

Alcino

Luke

Holley

I just got one of the best pumps of my life

Kaiden Ghazvini

Took longer than expected so I wasn't able to complete the whole workout in the time I had however the the new exercises definitely targeted the right muscle groups bringing me that amazing feeling of a successful workout, enjoyed it a lot

Josh

Stephon

Jade

Cristian Espinoza

MADE UPDATES* 12.6.2020
Focus: Push Day
- we will be targeting the chest and triceps
- classic bodybuilding split for growth
- working for the pump
- each week increase the weight on press movements

Focus: Warming Up the Chest
- slow & controlled movement
- cross the hands to emphasize the squeeze forcing blood into the muscle 
- use light weight

Seated Cable Fly

Focus: Upper Chest
- leave 1-2 inches between the bar and your chest
- press up and pretend to bend the bar to keep the elbows from flaring
- focusing on strength reps 
- use heavier weight
- long rest periods to ensure we are pushing with as much energy
- this new week INCREASE your weights and keep your form in check, if going up in weight doesn’t work try for 1-3 extra reps

Incline Bench Press

Focus: Entire Chest
- choose a heavy weight 
- control the reps the entire set
- touch dumbbells at the top
- squeeze the pecs at the top

Flat DB Bench

Focus: Inner Chest
- slow and controlled 
- squeeze the chest when your hands come together
- use comfortable weight
- pumping the chest full of blood
- keep elbows slightly bent
- pretend like you are hugging a tree

Hi-Lo Cable Fly

Focus: Triceps
- position yourself bent over keep your back straight 
- knee’s slightly bent
- triceps parallel to the floor
- kick back flexing the triceps
- use comfortable weight
- I like to force as much blood into the Tricep as possible

Bent Over Tricep Kick Back

Focus: Triceps
- keep your hands shoulder width apart 
- flex Tricep at the top
- going for high volume

Bench Dips

Focus: Chest 
- I like to prioritize my upper chest because it makes the physique more aesthetic
- squeeze the chest and keep constant tension
- use comfortable weight and rep it out

Machine Incline Press

Focus: Triceps
- grip the cable by the ball
- push down with one arm and flex Tricep hard at the bottom

Monday: Chest & Triceps

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