Name: Playbook - Jumana Badwan - Chest&Triceps| Monday
Uploaded: 2022-09-05T16:53:42.288Z
Duration: 65 min
Description: Chest&Triceps| Monday

1.Flat bench press 4x10/8/6/4

SS: (superset)
2.-Cable chest fly 
3.-Low to high cable chest fly 
 
4.Incline dumbbell chest press 4x12/8/6/4

SS: (superset)
5.-Close grip push up 4x10-12
6.-Assisted or Bodyweight dips 4x8-10

SS:
7.-Cable single arm tricep extension 3x10-12 each arm
8.- Cable straight bar or rope push down 3x10-15

- 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

- 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

- 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

- 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

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

Low to high cable chest fly’s

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

Cable single arm tricep extension

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

Cable straight bar tricep pushdown

- 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