Name: Playbook - Kelly Diller - Day 1: Chest/Tricep/Delts
Uploaded: 2024-05-06T01:18:13.801Z
Duration: 60 min
Description: Day 1: Chest/Tricep/Delts

6 DB incline 1 arm iso hold bench press/DB incline bench press (to fail) (go heavy)
12 lateral raises/12 upright row  
6 skullcrushers/8 flat hex press (to fail) 
12, 8, 6, 6 standing shoulder press (start light, then add weight for your 6 reps: they should be hard) Advanced lifters: can use a barbell

- From an incline bench and a dumbbell in each hand
- Lower 1 dumbbell down to the chest keeping wrists neutral while other dumbbell stays up in an isolated hold
- Straighten elbow and press back up and alternate arms.

Incline dumbbell iso chest 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

Superset

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

Go heavy on your skullcrushers. Use the same weights for your hex press as skullcrushers. 

No bench available: can do both on the floor.

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- Lay on your back with a dumbbell in each hand 
- Keep both dumbbells close together, lower the dumbbells down, keeping your elbows close to your sides
- Keep dumbbells over chest
- Press the dumbbells back up to the starting position

Dumbbell close grip hex press

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells

Day 1: Chest/Tricep/Delts

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