Name: Playbook - Jumana Badwan - 1/30 Monday CHEST/TRI’S (hint of delts)
Uploaded: 2023-02-06T05:53:16.510Z
Duration: 75 min
Description: 1/30 Monday CHEST/TRI’S (hint of delts)

1. DB or BB bench press 4x10/8/6/6

2. Superset: 
~Pec deck fly 4x12/10/8/6
~Close push ups 4x8-10

3. Superset: 
~ Incline DB bench press 4x12/10/8/6
~Incline Plate press 4x12-15
(Hold plate between palms and press upward)

4. Superset: 
~Reverse DB lateral raise 4x12
~Low cable fly 4x12 

5. Superset: 
~Reverse grip straight bar push down 3x12
~Rope cable push down 3x12 
~Assisted or non assisted dips 3x8-10  (you can do these on a bench as well)

- 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

- 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 flies

- From a high plank position, hands under shoulders
- Bend at the elbows lowering 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

Close grip push-up

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

Incline dumbbell chest press

•place plate between palms
•Start at the bottom pushing plate up

Close grip Plate chest press

- Support your chest into an incline bench
- With a dumbbell in each hand raise the dumbbells laterally and up to shoulder height
- Lower the dumbbells back down to starting position

Reverse incline dumbbell lateral raise

- Stand tall, abs engaged and upper arms locked at your sides
- Pull the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable EZ-bar reverse grip tricep extension

- Stay upright and don't allow for your shoulders to overpower
- Spread rope apart at the bottom for a deeper contraction

Rope pushdown

- Begin with hands on the bars and kneeling in the pad or feet on foot placement if you don’t have a pad 
- Lower down until your arms are bent to 90 degrees
- Extend elbows to lift back up