Name: Playbook - Marcus Thrash - Chest & Abs| 7/5
Uploaded: 2023-07-11T21:42:34.936Z
Duration: 60 min
Description: Chest & Abs| 7/5

The Workout:
- Superset: incline bench press & incline db fly
- Superset: fly machine & push ups
- Triset: High, Mid, & Low cable fly's
- Superset: Hanging knee tucks & obliques

Note: Start with low to moderate weight, then up the weight with each new set.

- 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

Barbell Incline bench press

- Begin lying on an incline bench with arms extended and palms facing each other
- Lower the dumbbells to your sides opening your chest
- Bring the dumbbells back together squeezing your chest

Dumbbell incline chest fly

Superset: incline bench press & incline db fly

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Chest fly machine

Push up

Superset: fly machine & push ups

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

High to low cable chest fly’s

- 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

Cable standing flat chest fly’s

- 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

Triset: High, Mid, & Low cable fly's

- Hang from a bar and focus on activating your core
- Tuck your knees up in a controlled manner
- Lower with control and repeat

Hanging knee tucks

- Hang from a bar and focus on activating your core
- Tuck your knees up to one side in a controlled manner
- Lower with control and repeat to the opposite side

Chest & Abs| 7/5

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