Name: Playbook - Joseph Bonini - W1/D1 Chest, Arms, & Incline Walk
Uploaded: 2023-06-15T19:52:29.281Z
Duration: 65 min
Description: W1/D1 Chest, Arms, & Incline Walk

Welcome to day one of the Dream Big, Get Big strength program. We’ll start with the compound movement, bench press, then move into a couple challenging supersets to keep this workout effective and efficient. Cool down with a moderate intensity incline walk.

“Every success begins with a single step.”

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

- 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

Complete exercises consecutively, then rest.

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

Cable bicep curls

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

Cable rope triceps extensions

Bicep-Tricep superset

Complete both exercises consecutively, then rest.

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable chest flies

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

Cable flys-hanging leg raise

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push up

- Keeping shoulders, hips and knees inline
- Curl the dumbbells, bringing your elbows back
- Lower the dumbbells the same way

W1/D1 Chest, Arms, & Incline Walk

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