Name: Playbook - Lex Dreiss - In Gym - Chest and tris
Uploaded: 2021-01-20T22:02:21.124Z
Duration: 70 min
Description: In Gym - Chest and tris

Slowly (3s) lower the bar down to chest, and press aggressively back up.

3s eccentric incline bench press with explosive press

Holding one dumbbell at the top of the press, complete all chest presses on one side then switch.

SA Iso hold chest press

At the bottom of each chest press pulse twice and then press up.

Decline dumbbell chest press with a double pulse

Peck deck fly

Peck deck fly at 20-30lbs lighter than set before

Drop set peck deck superset

Lying on the bench and the dumbbells over the chest, open one arm out to the side with a slight bend in the elbow, bring it back to center. Then repeat with the opposite arm, and then both at the same time. This will equal 1 rep, when you complete R/L/both.

Lying DB fly R/L/Both

Starting in a split stance hand by your side with the handles, scoop the hands upwards to chest height. Pause and then return back to your starting position.

Low to high cable fly with a pause

Set up two benches that are close enough apart for your feet to go on one, and hands on the other without the knees bending. Before placing feet on the opposite bench, place the weight on your thighs.

Weighted bench dips

bench dips

Tricep dip drop set

With one dumbbell, seated with spine long bend at the elbows and keep them close to the ears and extend back up.

Seated tricep extensions

Elbow close to body, extend the arms down, come up halfway extend back down and then go all the way back up to your starting position.

In Gym - Chest and tris

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