Name: Playbook - Michael Smith - CHEST & TRICEPS | 10.18.2021
Uploaded: 2021-11-22T15:54:28.204Z
Duration: 120 min
Description: CHEST & TRICEPS | 10.18.2021

DaCorian Richmond

Abdikadir

Bryan

Anaias

Silvio

Daymmm best workout I’ve had in a while. It was good to switch up my training😁

DayDay

Zamir

Diego

Maximilian

Eddie

exerfamily

Shakir

Dtrill

Solid workout! No gimmicks, just real lifting - much appreciated!

Brad

Really good workout, chest and triceps burning

Luis

Very good me encantó el ejercicio y me hizo trabajar al 100 y solo desde casa nada de gym

Benjamin

Oneandonly

Chaz

Gibbs

One of the videos what’s tweaking, other than that it was amazing

Chris Andrade

Ivan

Jamail

Everything went great! I know I’m going to feel it in the morning!

Jahbei

Noah

Sarah Ann Drinnon

Pump was nasty AF! Def doing this for a good while!

Omar

kourtney scipio

Parker

Francis

Joshua

Jahmari

Oleg

Really good! Just a little too much for my first day back on after a long while off

Stian Jebsen

Felipe

Intense once the rest times went down but loved the workouts!

Steve

Chase

Destini

Awesome workout for going into the weekend. Always had a problem with rest times between sets but this was perfect.

Fidel

It went great! Really made me push myself! Hype for leg day

Brandon

Dylan Ching

Micah

fire workout, triceps are literally on fire

Juan

Gregory Pearce Jr

The basics always giving the best pumps 👌🏻💪🏻 #ehplabs/#merkel10

Marco

High volume chest and tricep session designed to build strength and hypertrophy. 

Volume is the key here so if you’re a beginner you can decrease the total volume by removing a set on the chest superset and on the french press. Still take 2-3 minutes between sets to allow your muscles to more fully recover and maintain a heavy working weight.

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

Barbell bench press

- Lay back on a incline barbell bench
- Unrack the barbell 
- Bring the barbell down to your upper chest
- Press the barbell back up to the starting position

Incline barbell bench press

- Using a weight attachment belt around your waist perform slow and controlled dips

Weighted dip

- Lay back on a flat bench with a dumbbell in each hand at arms length above you
- With slightly bent arms lower them out to the side in a fly motion
- Raise the dumbbells back to the top position ad squeeze your chest

Dumbbell fly

- Get into half kneeling position holding the end of a barbell that is in a landmine
- Press the barbell away form you contracting your chest
- Lower and repeat

Kneeling landmine chest press

Superset

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Cable rope tricep extension

- Start in a seated position with a single dumbbell in both hands overhead
- Bend at the elbow lowering the dumbbell behind your head
- Extend your arms activating your triceps back to the starting position

CHEST & TRICEPS | 10.18.2021

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CHEST & TRICEPS | 10.18.2021

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