Name: Playbook - Michael Smith - W2/D2 CHEST x TRICEPS
Uploaded: 2024-04-19T14:41:29.855Z
Duration: 120 min
Description: W2/D2 CHEST x TRICEPS

Alfonso

Michael Guralski

Dexter

Timothy

Triceps gave out after 1st set of superset😄😄

Isac

Albert

Jason

Pedro

Aman

Great 👍 pump especially for the triceps.

Mondesir Jean

What a good pump tonight 💪🏽💪🏽💪🏽🦍

- 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

W2/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

Alex

W1/D2 CHEST x TRICEPS

Keith

Sajid

W1/D3 BACK x BICEPS

Dmitry

W1/D4 SHOULDERS

August

Hi, what could you replace the deadlift with? Thanks in advance.

DENNY

W1/D5 LEGS - HAMSTRING FOCUSED

W1/D6 BACK x CHEST x SHOULDERS

W1/D7 REST

Jackson

Anaias

Good stuff thank u bro. It changes up my workouts.

Mark

W2/D1 LEGS - QUAD FOCUSED

beat back and bi pump i’ve had in a while

Darian

W2/D3 BACK x BICEPS

vegaz hitz

W2/D4 SHOULDERS

W2/D5 LEGS - HAMSTRING FOCUSED

That was a really intense chest/shoulder/back session 🔥🔥🔥

This what you call a real workout , got damn

Omari Forbes

W2/D6 BACK x CHEST x SHOULDERS

I took a rest day, but I did train Abdominals.

W2/D7 REST

What a workout, had me walking funny but such a good workout!

Haseeb

Thank you merk changing my life bro as we speak.

W3/D1 LEGS - QUAD FOCUSED

W3/D2 CHEST x TRICEPS

Dustin

Tyler Higgenbotham

W3/D3 BACK x BICEPS

W3/D4 SHOULDERS

Idk what it was but this had me sweating my ass off 😂💪🏽💯

Steven

W3/D5 LEGS - HAMSTRING FOCUSED

David perez Guevara

Bro you helping me change my life for the good (:::: :))

Oskarllys

W3/D6 BACK x CHEST x SHOULDERS

W3/D7 REST

W4/D1 LEGS - QUAD FOCUSED

Hit my pr on dumbbell incline 🔥🔥🔥 this workout push me to my limits

ashford

W4/D2 CHEST x TRICEPS

Exhausting to say the least but I loved every minute of it

W2/D2 CHEST x TRICEPS

Community

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