Name: Playbook - Michael Smith - CHEST x TRICEPS
Uploaded: 2023-01-07T18:23:03.959Z
Duration: 120 min
Description: CHEST x TRICEPS

Man my arms got tight when I superset dips and push ups. Definitely feel the pain!!!

marquise

ANDREW9710

Luis

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.

-  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

- 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

- 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

[superset] DIP x PUSH UP

- Focus on engaging your chest as you bring you hands forward
- Keep a slight bend at the elbows

Cable Fly

- 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

Seated Dumbbell French Press

- Lay on the incline bench with your feet flat on the ground
- Take a medium, pronated grip on the bar
- Remove the bar from the rack, holding the weight above your chest with your arms extended
- Lower the bar to the sternum by flexing the elbows (Maintain control and do not bounce the bar off of your chest) 
- Extend the elbows, pressing the bar up to the starting position

Incline Barbell Bench Press

- Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other
- Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width
- Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you
- The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle
- Use your chest to push the dumbbells up 
- Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly (Ideally, lowering the weight should take about twice as long as raising it)

Dumbbell Bench Press

- Place a dumbbell standing up on a flat bench
- Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface
- Hips should be below the bench and legs bent with feet firmly on the floor (Your head will be off the bench as well)
- Grasp the dumbbell with both hands and hold it straight over your chest with a bend in your arms
- Both palms should be pressing against the underside one of the sides of the dumbbell
- While keeping your arms locked in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest
- At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement
- Hold the weight at starting position for a second and repeat the motion for the prescribed number of repetitions

Dumbbell Pullover

- Attach a V-grip attachment to a high pulley and grab with an overhand grip (palms facing down) at shoulder width
- 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 bar
- Using the triceps, bring the bar down in front of your thighs and the arms are fully extended perpendicular to the floor
- The upper arms should always remain stationary next to your torso and only the forearms should move
- Hold at contraction, then bring the bar slowly up to the starting point

Cable Tricep Extension [ V-Grip ]

CHEST x TRICEPS

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

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