Name: Playbook - Jeremy Park - W1/D1 Chest & Triceps
Uploaded: 2023-09-03T20:51:29.887Z
Duration: 90 min
Description: W1/D1 Chest & Triceps

Luis2720

Got my motivation back…. Such a good pump!

clarence

Deshaylyn

Chris

Starting off strong with a classic workout split. Targeting the chest and triceps here.

Focus: Chest Workout
- grab a BOSU and place it on your back
- chest up and stretch out 
- squeeze in the middle 
- use comfortable weight 
- this is just to warm up the chest 
- take longer rest time

Seated BOSU Cable Fly

Focus; Chest
- first 2 sets should be warming up to your working sets 
- I don’t go all the way down
- I like to control the weight and stop 1-2 inches above my chest 
- preserves the shoulders by not going all the way down
- the warm up sets only need 3-5 reps just to get the bar path

Heavy Incline Bench

Focus: Upper Chest 
- seat all the way down
- butt at the edge 
- wide grip 
- press and elbows stop at 90°

Hammer Strength Incline

Focus: Inner Chest
- set the fly on high 
- step out one leg in front as support 
- pretend to hug a tree 
- squeeze for a second 
- make each rep count
- directly after perform a 15-20s chest contraction

Chest Fly x Squeeze

Focus: Upper Chest 
- set the bench decently high 
- same principle as the incline bench with the bar path 
- squeeze at top 
- don’t lock out 
- keep constant tension

Smith Machine Incline

Focus: Triceps
- great for mass building the triceps
- keep dumbbells neutral 
- draw them back and stretch 
- flex at the top

Incline DB Skull Crusher

Focus: Triceps
- builds the horseshoe 
- pull apart the rope at bottom
- squeeze 
- bend at an angle to create space for the movement 
- pick a weight you can pump out

Rope Extensions

Focus: Long Head Tricep
- set ez bar waist height
- drive wrists up to the sky

EZ bar OH extension

This is the finisher give it all you got!

Push Ups

W1/D1 Chest & Triceps

My new favorite workout program  🙏🏾

Ryan Forestier

W2/D2 Back & Biceps

Shoulders are burning, utilize those partial reps to really burn!!

Houston Harrigan

W3/D3 Shoulders & Abs

An absolute fantasy for my feet. I haven't ridden such a leg day in a long time !!

W1/D1 Chest & Triceps

Community

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