Name: Playbook - Mariah Henke - W1/D1 Chest & Triceps
Uploaded: 2023-01-04T20:38:55.264Z
Duration: 50 min
Description: W1/D1 Chest & Triceps

My arms were legit shaking after this workout!

Dylan

- 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

- Hold the cable handles sandwiched together between your palms at chest height
- Stagger your stance, standing slightly forward off the cable machine
- Extend your arms and press the handles straight out from your chest
- Slowly return to starting position

Cable svend press

-Keep a slight bend in the elbows, move entirely at the shoulder joint, and slowly allow the arms to open while the pecs stretch. 
-Return to the starting position by flexing your pecs and bringing the handles together at bellybutton height.

High to low cable chest fly

- Lower with a controlled movement 
- Press up engaging your chest

Decline dumbbell press

- Hinge forward bringing your chest to your knees
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms back engaging your triceps
- Bend your elbows lowering the dumbbells

Dumbbell seated tricep kickbacks

Superset

- 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

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Positioned on an incline bench,  point your elbows to the ceiling 
- Fully extend your elbows bringing the bar from behind your head to straight above you
- Bend at the elbows and lower with control returning to your starting position

Cable incline EZ-bar skull crushers

- Lay on your back with a dumbbell in each hand 
- Lower the dumbbells down, keeping your elbows close to your sides
- Press the dumbbells back up to the starting position

Dumbbell close grip hex press

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

Tri-set

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