Name: Playbook - Michael Win - Week 1 Day 1: Chest + Triceps
Uploaded: 2023-04-19T14:08:10.932Z
Duration: 45 min
Description: Week 1 Day 1: Chest + Triceps

Lucas

Gabe

- Evey set should be hard! You should always come close to failure on each and every set. There is a goal number of reps, but to reach that number it should be HARD‼️

- Begin by lying down on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level, having elbows at a slight angle
- Press dumbbells back up over your chest

DB flat bench press

- Hand should be around shoulder width apart 
- Press up and squeeze keeping elbows at a slight angle 
- Control weight down

Machine incline chest press

- Put cables above head 
- Grab handle and bring hands together driving your arms down keeping slight bend in elbow
- Control weight on the way up

High to low cable flys

- Start with cables at lowest point using handles
- Drive your arms up and out in front of you at a slight angle while keeping your arms a a slight bend
- Control the weight back down felling the stretch in the chest

Low to high cable flys

- Stand tall, abs engaged and upper arms locked at your sides
- Extend the rope down until your elbows are straight
- Control the weight back up till your elbows are about a little lest then 90 degrees

Cable rope tricep extensions

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

Overhead rope tricep extensions

- Grab each end of the cable, crossing over each other
- Fully extend elbow flexing the triceps
- Control back up, only allowing the elbow to only move.

Cable crossover triceps extensions

Week 1 Day 1: Chest + Triceps

Joshua

Week 1 Day 2: Shoulders + Back

Week 1 Day 3: Legs and Biceps

Week 1 Day 4: Chest + Triceps

Week 1 Day 5: Back + Shoulders

Legs dead….biceps dead 👌🏽💪🏽😵‍💫

Week 1 Day 6: Legs + Biceps

Week 1: Rest Day

Week 2 Day 1: Chest + Triceps

DEAD! Already increasing weight & feeling stronger 💪🏼

Week 1 Day 1: Chest + Triceps

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