Name: Playbook - Michael Smith - W3/D2 CHEST x TRICEPS
Uploaded: 2024-04-19T14:41:29.866Z
Duration: 120 min
Description: W3/D2 CHEST x TRICEPS

Alfonso

Michael Guralski

Haseeb

ashford

Daniel

Joseph

- 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

- Select the weight for the machine
- Sit on the seat and press your back firmly against the back pad, with your feet flat on the floor
- Gripping the pec deck handles, pull your arms toward your body while contracting your pectoral muscles
- Bring the handles or arm pads in front of your chest, hold the position for a couple of seconds, and then slowly release back to starting position
- Repeat the desired number of reps

Pec Deck 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

- 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

Reverse Grip Cable Extension

W3/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

Aman

Jason

W1/D7 REST

Jackson

Anaias

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

Mark

W2/D1 LEGS - QUAD FOCUSED

Dexter

W2/D2 CHEST x TRICEPS

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!

Thank you merk changing my life bro as we speak.

W3/D1 LEGS - QUAD FOCUSED

Dustin

Tyler Higgenbotham

Mondesir Jean

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

W4/D2 CHEST x TRICEPS

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

W3/D2 CHEST x TRICEPS

Community

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