Name: Playbook - Marcus Thrash - W2/D1 Chest & Triceps
Uploaded: 2023-07-02T18:45:27.418Z
Duration: 120 min
Description: W2/D1 Chest & Triceps

Barbell Incline bench press
Bench press
Cable cross
Alternating Chest fly machine
Cable rope triceps extensions
Overhead rope tricep extensions
Dumbbell overhead tricep extension
Crunches

- 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

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Bench press

- Set handles at the highest level.
- With feet shoulder width a part, stand in the middle of the machine.
- Keeping your core engaged, pull both handles down and across your body, squeeze your chest muscles.
- Slowly move back to starting position.

Cable cross

- 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

Alternating Chest fly machine

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

- Keep your core tight
- Spread the rope apart at the top of the movement

Overhead rope tricep extensions

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

W2/D1 Chest & Triceps

W1/D1 Chest & Triceps

W1/D2 Legs

W1/D3 Shoulders

W1/D4 Cardio & Abs

W2/D1 Chest & Triceps

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