Name: Playbook - Michael Smith - W1/D2 CHEST x TRICEPS
Uploaded: 2024-04-19T14:41:29.825Z
Duration: 120 min
Description: W1/D2 CHEST x TRICEPS

Alfonso

Michael Guralski

Alex

Love this! Super taxing! the weighted dip (mine not so much weighted) is a great start to triceps!!!

Diana

😮‍💨😮‍💨😮‍💨🔥🔥🔥

Timothy

Austin

adrian

Perfect workout, had to change a few things because of gym being busy!

Haseeb

ashford

Dope. Did this with a few friends. 
We were cooked! 😂

Been following your journey for awhile. Glad you’re doing good things and sharing your knowledge with us. Keep pushing bro. 🙏🏽

Jared

Are the reps for each workout accurate for what we should be doing?

Alexander

It was really good! Loved it. Had something to follow.

Mark

If you’re struggling with a chest pump remember to lower the weight- slow and controlled squeeze!!🔥🔥🔥🔥

Addie Kluth

Darian

Jose

Malik

My triceps were sore after the workout but for chest overall it was a good pump but chest wasnt sore.

Shawaiz

Solid workout. Really enjoyed this session.

Kris

Aman

Great high intensity workout, got a good gauge where i’m at with weight on the these different movements.

Mondesir Jean

Love the work out and that pump 💪🏽😤🤯

Jason

very effective and an incredible pump! 🔥😤

Bengie Fonseca

Clarence

First time ever using a app for workout! Best choice I ever made for my fitness life. Been watching you since 2016 bro!

Adrian

Rajat

Loved it , the incline cable surprised me , it was tougher than I expected

Shit fire I’m burning loved the workout I’m a be ripped and huge af in no time

Dionys Azcona-Fernandez

This is the best workout I’ve had in a min

Cujo

Jakob

It was great workout and the variation was on point. Maybe too many sets per workout.

Roshn

Richard

Brittany

Jayshun

Patrick Joyce

Triceps are on 🔥 and great chest pump!!

Eric

Marth

Landon

Julian

Dani

It was really great I was on a time crunch so I had to cut some stuff out but the workouts I did I went all in!!

Kyle

- Lying on an incline bench, Hold light dumbbells in each hand
- Extend and raise your arms in the shape of a “Y” formation (thumbs upward) 
- Then bring them down to form a “T” (thumbs down)
- Follow with the last movement by putting your arms in the shape of a “W” by shrugging and squeezing your shoulder blades together and raising your arms like a field goal, rotating your thumbs pointing behind you

Y-I-W Raise

Setup:
   - Position a bench in front of a cable machine.
   - Attach D-handles to the high pulleys of the cable machine.
   - Adjust the weight stack according to your fitness level and abilities.
   - Sit on the bench and grab the D-handles with an overhand grip (palms facing each other).
   - Position your feet flat on the floor, shoulder-width apart. Maintain a neutral spine and engage your core.

Starting Position:
   - Hold the D-handles at chest height with your arms slightly bent. Your elbows should be slightly behind your shoulders.
   - Keep your chest lifted, shoulders back, and maintain a natural arch in your lower back.

Execution:
   - Exhale and slowly bring the handles together in front of you by flexing your chest muscles. Imagine hugging a large tree.
   - As you bring the handles together, focus on squeezing your chest muscles and maintaining tension.
   - At the fully contracted position, squeeze your chest muscles for a brief pause. This is the peak contraction of the exercise.
   - Inhale as you gradually reverse the movement, allowing the handles to return to the starting position in a controlled manner. Keep a slight bend in your elbows to maintain tension on the muscles.
   - Repeat the motion for the desired number of repetitions.

Tips:
   - Maintain a controlled and deliberate motion throughout the exercise. Avoid using momentum to swing the weights.
   - Focus on the mind-muscle connection, visualizing the chest muscles doing the work.
   - Keep your shoulders down and back to prevent unnecessary stress on the shoulder joints.
   - Avoid locking out your elbows at the top of the movement to keep tension on the chest muscles.

Seated Cable Fly

- 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

- 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

- 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

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down and out slightly in away from your hips until your elbows are straight
- Bend the elbows to return with control to the starting position

Cable Tricep Pushdown - Straight Bar

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

- Attach a rope to the upper pulley of the pulley machine
- Grasping the rope with both hands, extend your arms with your hands directly above your head using a neutral grip (palms facing each other)
- Your elbows should be in close to your head and the arms should be perpendicular to the floor with the knuckles aimed at the ceiling
- Slowly lower the rope behind your head as you hold the upper arms stationary
- Inhale as you perform this movement and pause when your triceps are fully stretched
- Return to the starting position by flexing your triceps as you breathe out
- Repeat for the recommended amount of repetitions

Overhead Cable Rope Extension

- Start in a half kneeling position, hinge forward at the hips with back flat and elbow bent 90 degrees
- Keep your upper arm close to your side 
- Extend your arm back until parallel with your body
- Slowly return the weight back to starting position
- Complete desired reps then repeat on the opposite side

Cable Tricep Kickback

superset: Rope Extension x Cable Kick Back

W1/D2 CHEST x TRICEPS

I will really commit to this program this time. I keep starting over.

A’Jhuan

Justin

W1/D1 LEGS - QUAD FOCUSED

Sajid

Just got the program a few days ago, I’m coming off a full labrum repair from my last year in college football last year. I decided to go with the bulk series first, then I’ll hit a lean muscle series after this four weeks. So far I’m loving this! I can’t go as heavy as I’d like right now and I have to modify a few of the lifts bc I’m weak from the time off but I’m loving this!

W1/D2 CHEST x TRICEPS

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