Name: Playbook - Michael Smith - CHEST x TRICEPS
Uploaded: 2024-04-22T21:34:38.747Z
Duration: 90 min
Description: CHEST x TRICEPS

Coming over from Shred! Keep ‘em coming Merk! Let’s go

Nick

Syed

Kemonte

Nathaniel

Great workout!  Looking forward to the next one!  #JustKeepGoing

Wantel Creasy

Albert

Pretty solid, definitely a well needed shoulder day !

Best session I had in a minute 🔥🔥🔥

Tinsae

- Set up an incline bench at a comfortable angle. Grab a pair of light dumbbells.
- Sit on the incline bench, ensuring your chest and upper back are supported by the bench, and your feet are planted firmly on the ground.

Y raise:
   - Raise your arms straight out in front of you, forming a "Y" shape with your body.
   - Keep your arms straight with a slight bend in the elbows.
   - Squeeze your shoulder blades together as you raise your arms.
   - Hold for a moment, then lower the dumbbells back down.

I raise:
   - Lower your arms to your sides.
   - Raise your arms out to the sides until they are parallel to the ground, forming an "I" shape.
   - Maintain a slight bend in the elbows and squeeze your shoulder blades.
   - Hold briefly, then lower the dumbbells.

W raise:
   - Start with your arms down by your sides, palms facing your body.
   - Bend your elbows to a 90-degree angle, bringing your forearms up and out to the sides.
   - Form a "W" shape with your arms and squeeze your shoulder blades.
   - Hold for a moment, then lower the dumbbells back to the starting position.

- Perform 10-12 repetitions of each exercise in sequence (Y, I, and W raises).
- Rest briefly if needed, then repeat the circuit for a total of 2 sets.
- Maintain controlled movements and focus on engaging the rotator cuff muscles throughout the exercises.

Y-I-W Raise

[ Warm Up ]

- Lie back on an incline bench with a dumbbell in each hand atop your thighs, palms of your hands will be facing each other
- Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width
- Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you
- Be sure to keep full control of the dumbbells at all times
- Then breathe out and push the dumbbells up with your chest
- Lock your arms at the top, hold for a second, and then start slowly lowering the weight (Ideally, lowering the weights should take about twice as long as raising them)

Incline Dumbbell Bench Press

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

- 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

Setup:
- Sit upright on a weight bench.
- Curl a pair of dumbbells to your knees.
- Lean back and kick the dumbbells from your knees, placing them over your chest.

Execution:
- Using a neutral grip, lightly press the dumbbells together, feeling the tension in your chest.
- Keep your head, upper back, and butt on the bench.
- Press the dumbbells until lockout.
- Without losing the squeeze, lower the dumbbells to just above your chest.
- Reset and repeat the movement.

Dumbbell Squeeze Press

superset:

- 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

- Sit in an upright position and lift the dumbbell to the top of your shoulder
- Take a deep breath, overlap your hands around the dumbbell, then press it into position overhead
- Maintain an overlapping grip and slowly lower the dumbbell behind your head by unlocking your elbows
- Once your forearms reach parallel or just below, drive the dumbbell back to the starting point by extending the elbows and flexing the triceps

Dumbbell French Press

Do your best to completely engage your core on the hanging knee raise and crunch. 

To develop a better mind-muscle connection, imagine rotating your pelvis up towards your chest while breathing out when doing the hanging knee raise.

- From a high pulley grip rope just forward or to the sides of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows toward your knees
- Slowly return back to starting position

Cable Crunch

- Step up on a platform and grab the parallel bars while keeping your arms to your sides and elbows extended
- Bring your shoulders back, engage your abs, and squeeze your glutes
- Step off the platform to suspend yourself in the air and lean forward slightly
- Tuck your body upward 
- Release

Gymnast Tuck

Ab Circuit:

20 minutes on the stair climber [or alternative steady state cardio] keeping your heart rate at 60-70% of your max heart rate [ 220 - age ].

Post Workout Cardio:

Complete at least 2 rounds of stretching as needed. 

Note: Focus on controlling your breathing in each movement as you gradually ease into the stretched positions.

Get in Position:
- Stand beneath the bar or ledge.
- Jump up and grab onto it with an overhand grip (palms facing away from you).
- Position your hands slightly wider than shoulder-width apart.

Hang Freely:
- Allow your body to hang freely, with your feet off the ground.
- Relax your shoulders and engage your core muscles to maintain a straight body position.
- Breathe deeply and focus on elongating your spine.

Dead Hang

Setup:
- Stand with your feet hip-width apart.
- Find a sturdy horizontal bar or wooden handle at about shoulder height.
- Optionally, you can hold onto the bar with your hands shoulder-width apart.

Execution:
- Reach overhead with both arms, gently pushing them back behind your body.
- Focus on stretching the shoulder muscles.
- Hold the stretch for 10 to 20 seconds without forcing the movement.
- Slowly deepen the stretch until you feel the tension release.
Relax and repeat as needed.

Breathing:
- Breathe slowly and relax your body as you stretch.
- Exhale as you deepen the stretch, and inhale as you release it.
- Keep the movements smooth and free of discomfort.

Dynamic Bar Stretch

stretch:

CHEST x TRICEPS

Jake

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

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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