Name: Playbook - Michael Smith - CHEST x TRICEPS x ABS
Uploaded: 2023-01-07T18:23:17.178Z
Duration: 90 min
Description: CHEST x TRICEPS x ABS

Angel

I really enjoyed this workout. Especially since I’m working on improving my upper chest

Sherita

Heavy chest and tricep session designed to build strength and increase muscle hypertrophy.

Form is the key here so make sure to select a weight that’s challenging [you should be close to failure at the end of the rep range] but within your ability to perform each rep with good control and with full muscle contraction.

For heavier sets, take 2-3 minutes between sets to allow your muscles to more fully recover and maintain a heavy working weight.

-  Perform 15/15/15 reps on each movement each set
- From an incline position with a neutral spine and chest on the pad
- With a dumbbell in each hand flex shoulders forward in a Y motion
- Flex the shoulders and dumbbells back 
- Flex the shoulders with bent elbows out and up opening the chest

Y-I-W Raise

- Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked
- From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest
- After a brief pause, push the bar back to the starting position as you breathe out (Focus on pushing the bar using your chest muscles)
- Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again (Ideally, lowering the weight should take about twice as long as raising it)

Barbell Bench Press

- Lay down on an incline bench with a dumbbell in each hand at your shoulders 
- Press the dumbbells up to full arm extension
- Lower the dumbbells back down to the starting position

Incline Dumbbell Press

- Start by wrapping your dip belt around your waist, chain side in front
- Attach your weight plate to the dropped side before looping it around, and clip it back to the other side of your belt
- Mount the dip bars, holding onto the bars as you hold your body at arm’s length (arms and elbows straight and locked)
- Keep your head in line with your trunk, wrists in line with your forearms
- Inhale as you slowly start to lower your body
- Let your torso move slightly forward and your elbows to flare out to the side
- Once you feel a stretch in your chest, breathe out and start to push yourself slowly back up to the starting position

Weighted Dip

Perform one set of each exercise back to back followed by the suggested rest time.

- Get into a decline chest press machine 
- Adjust the machine to your body
- Press the machine handles away from you activating your chest
- Slowly release controlled

Decline Chest Press

- Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs, palms of your hand will be facing each other
- Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other
- Raise the dumbbells up like you're pressing them, but stop and hold just before you lock out
- With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest (Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint)
- Return your arms back to the starting position as you squeeze your chest muscles and breathe out (Make sure to use the same arc of motion used to lower the weights)
- Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions

Dumbbell Fly

[superset] DECLINE PRESS x DUMBBELL FLY

- Attach the rope to a high pulley and grab with an neutral grip 
- Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor
- The forearms should be pointing up towards the pulley as they hold the rope 
- Using the triceps, bring the rope down until your arms are fully extended, spreading the rope slightly
- The upper arms should always remain stationary next to your torso and only the forearms should move
- Hold at contraction then return the rope slowly up to the starting point

Cable Rope Extension

- Keep your elbows close
- Bring the bar down to your forehead
- Extend your arms engaging your triceps

Barbell skull crusher

Killer ab circuit that’s all about the contraction.

Do your best to completely engage your core on the leg raises and crunches. If you start to use momentum, either perform a bent-knee leg raise or do the set lying down.

- Engage your abs as you come up
- Lower with a slow controlled motion

Crunch

- Hang from a chin-up bar with both arms extended at arms length in top of you using a wide or medium grip
- The legs should be straight down with the pelvis rolled slightly backwards
- Raise your legs, bringing your feet toward the bar
- Lower with control to the starting position
- Repeat for the recommended amount of repetitions

Hanging Leg Raises

AB CIRCUIT

CHEST x TRICEPS x ABS

Jake

Nick

Aye man lol this was killer, not gone lie I quit half way through but in 2 months I will be able to finish the whole circuit. That’s the goal

Dominic

CHEST x SHOULDERS

Syed

Makeer

BACK x REAR DELT

Sebastian

Hello Michael I have been feeling pain for last couple of weeks on my left hamstring, while i was preforming lying hamstring curls i felt a popping or kicking sound, i tried to do lower weights to prevent it form pain and let it recover, but it only hurts when i do these specific exercise.

CHEST x TRICEPS x ABS

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