Name: Playbook - Joey Miuccio - Chest / Arms & run
Uploaded: 2024-04-25T18:25:35.078Z
Duration: 100 min
Description: Chest / Arms & run

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck chest fly’s

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest one arm at a time keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press (single arm alternating)

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ-bar skull crushers

- Keep your elbows on the pad
- Curl the bar up engaging your biceps
- Lower with a slow and controlled movement

Ez bar preacher curl

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

DB incline curls

3 mile run

Chest / Arms & run

Rodolfo

Legs

Weights weren't that heavy but reps ranges over a slow movement give a nice muscle burn.🙂

James Comrie

Great workouts. Really feeling that pump!

Robert

Shoulders & Arms

This was a nice, non complicated work out.

Chest & Back

Back/ Shoulders

Chest & Arms

NYC Marathon

Chest/ Back

Nice progressions from the last time that I did this workout.

Aidan Thomas

Back & Shoulders

Part 2 of this workout finally completed.

Chest/ Arms & Run

Another good workout and just enough arm work not to fry them.

Run / Shoulders & Arms

Chest/ Back & Run

Jason Spates

Legs/ Run

this is my first training with you, so I don't have a complete insight into the training plan. but I would add upper back exercises to this workout instead of this few shoulder exercises

Lazar

I rarely run, so 12 miles was impossible for me. I ran 4.5 kilometers. the rest of the training was good

Chest / Arms & run

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