Name: Playbook - John Juker - W2/D1 - Chest / Tri’s / 3 Mile run
Uploaded: 2023-03-06T15:09:06.969Z
Duration: 75 min
Description: W2/D1 - Chest / Tri’s / 3 Mile run

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly
- Lower down until the bar touches your chest
- Press up engaging your chest

Barbell flat bench press

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

Superset #1

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press

- Keep bend in elbow constant throughout the full ROM
- Achieve a good stretch at the bottom

Incline dumbbell flies

Superset #2

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Flat dumbbell press

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

Superset #3

- Squeeze arms togther in front of your belly button
- Maintain a tight core and get a good stretch

W2/D1 - Chest / Tri’s / 3 Mile run

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