Name: Playbook - Jumana Badwan - W4/D1 4/1 Monday| CHEST & TRI’S (Hint of delts)
Uploaded: 2024-04-24T18:04:34.721Z
Duration: 70 min
Description: W4/D1 4/1 Monday| CHEST & TRI’S (Hint of delts)

1.Alternating DB bench or BB Flat bench press 4x10/8/8/8
(You are going up in weights each set, making sure your form is just as great as it was the first set)

2.Superset:
~Incline DB bench press 4x12/10/8/6
~Reverse incline DB lateral raise 4x12/10/8/6

 3.Superset: 
~Pec deck chest fly 4x15
~Decline Push ups 4x10-12
(You can do regular push ups instead of decline if that’s what you prefer) 

4.Superset
~Low to high cable chest fly 3x12-15
~Alternating seated incline DB raise 3x12-15
(For the second Exercise your palm is facing upward you are bringing the dumbbell up from a bottom position and alternating into other hand)

5.Triset:
~Single arm crossbody tricep push down 3x12-15
~Rope Cable push down 3x12-15
~Assisted or non assisted dips 3x8-10
(For the dips if you are able to get some non assisted ones then do so then complete the rest of the reps assisted so try to get as many as you can in the rep range non assisted)

- 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 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

- 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

- 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

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you come up

Decline push up

Alternating seated incline DB raises

- 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

- 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

W4/D1 4/1 Monday| CHEST & TRI’S (Hint of delts)

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