Name: Playbook - Kipp Luster - Chest and triceps
Uploaded: 2021-10-21T17:22:49.155Z
Duration: 45 min
Description: Chest and triceps

Luhh

Liked it a lot feels like an actual workout

Jiovany

Teyvon

Got a great pump and my heart rate stayed high.. over all nice workout

Rashodd Hadley

Jesse

Dylan Ching

Upper body workout 
Chest & Triceps
1. Flat bench press 3 sets 15 reps
2. Incline bench press 3 sets 15 rep
3. Decline hammer strength 3 sets 15 rep
4. Pec deck 3 sets 15 rep
5. Decline hammer strength 3 sets chest press
6. Dips 3 sets 15 rep
7. Tricep extension 3 sets 15 rep
8. Seated overhead 3 sets 15 rep Tricep extension 
9. Diamond push ups 3 sets 10 rep
10. Tricep push down 3 sets 15 rep
11. Bench Tricep dips 3 sets 10 rep

- 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

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

- Engage your chest as you push
- Bring back the handles until your arm is about at 90 degrees

Decline hammer strength

- 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

- Begin with hands on the bars 
- Lower down until your arms are bent to 90 degrees
- Extend elbows to lift back up

Assisted dip machine

- Start with your arms at about 90 degrees
- Extend your arms keeping your elbows close to your body
- Engage your triceps as you extend

Tricep extension

- Keep your elbows close to your head
- Extend your arms engaging your triceps

Seated overhead tricep extension

'- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push ups

- Keep your elbows close to your body
- Come down until both arms are at 90 degrees
- Extend your arms engaging your triceps

Chest and triceps

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