Name: Playbook - Jess Guinan - Day 5 - Chest/Triceps
Uploaded: 2023-12-27T07:41:33.501Z
Duration: 60 min
Description: Day 5 - Chest/Triceps

1. BB Flat Bench (5x5-6, heavy - do a warmup set)

2. Close Push Ups (4x10-12)

3. Superset #1
- CC Cable Press (4x12)
- Isol Rev Grip Tri Pushdown (4x12)

4. Superset #2
- Alt Flat Bench (4x12)
- Pushdown w Rope (4x12)

- Sit on a bench with a dumbbell in each hand.
- Keeping your core tight, kick the dumbbells up with your knees and lay down on your back on the bench.
- Keep your core tight by bringing your belly button towards your spine - there should not be a gap between your lower back and the bench.
- Bring the dumbbells directly over your boobs/pecs.
- Keeping your core tight, bring the dumbbells down towards your chest. The dumbbells should hit just below your pecs/boobs, while your arms come down to a ninety degree - make sure to keep your forearms nice and straight!
- Keeping your core tight, bring the dumbbells back up.
- Once you are finished with your set, bring your knees up and place the dumbbells on your knees. Keeping your core tight, use the momentum of bringing your body forward to bring the dumbbells with.

Dumbbell flat bench press

- Get into a high plank position. Your hands should be below your chest, and about 3 inches apart. 
- Make sure to brace your core by bringing your belly button towards your spine - do not arch your back. 
- Bend your arms while keeping your core tight to bring yourself towards the floor. 
- Your elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up, keeping your core tight. Your body should move as a pretty straight line - no area should be raising or lowering faster than any other area.

- If regression is needed, get on your hands and knees and bring your hips down and brace your core.

Tricep push up

- CC Cable Press (4x12)
- Isol Rev Grip Tri Pushdown (4x12)

- Use the handle attachment on a cable machine, and lower the cable - it should not be higher than chest height when kneeling.
- Kneel sideways in front of the cable and hold the handle with the hand that is closest to the machine. You should be far away enough that your arm can fully extend towards the cable machine.
- Keeping a slight bend in your elbow, bring your arm straight across your chest. You should feel the tension in your inner pec, close to where your sternum is. 
- Slowly return your arm to the starting position.
- After all of your reps are complete, turn around so that the other side of your body is facing the cable machine and repeat.

Cross chest cable press

- Place the cable at the highest setting and use the handle attachment. 
- Hold the handle with your palm facing up, towards the ceiling. 
- Bring your elbow to a ninety degree angle. 
- Extend your arm, focusing on using your tricep. 
- Flex your tricep at the bottom, and return to a ninety degree angle.

Isolated reverse grip tricep pushdown

Superset #1

- Alt Flat Bench (4x12)
- Pushdown w Rope (4x12)

- Sit on a bench with a dumbbell in each hand. 
- Keeping your core tight, kick the dumbbells up with your knees and lay down on your back on the bench. 
- Keep your core tight by bringing your belly button towards your spine - there should not be a gap between your lower back and the bench. 
- Bring the dumbbells directly over your boobs/pecs. 
- Keeping your core tight, bring one dumbbell down towards your chest while keeping one arm straight up. The dumbbells should hit just below your pecs/boobs, while your arms come down to a ninety degree - make sure to keep your forearms nice and straight! 
- Keeping your core tight, bring the dumbbell back up - make sure to breathe.
- Repeat with the other arm. 
- Once you are finished with your set, bring your knees up and place the dumbbells on your knees. Keeping your core tight, use the momentum of bringing your body forward to bring the dumbbells with.

Alternating flat bench press

- Hold each end of the rope attachment.
- Bring your elbows to a ninety degree angle.
- Straighten your arms, really focusing on using your triceps, and bring the rope down towards either side of your thighs.
- Flex your tricep at the bottom, & return to a ninety degree angle.
- Going too high up will allow your shoulders to intervene - make sure to only go to 90 degrees!