Name: Playbook - Michael Smith - W4/D1 Chest x Triceps
Uploaded: 2024-04-15T01:30:48.607Z
Duration: 120 min
Description: W4/D1 Chest x Triceps

It was intense I really pushed my body yesterday. I’m really looking forward to give it 100% today 💪🏾

Ivan

Dasmine

Great pump.. leave your ego at the door on this workout.

Ryan

Peter Maina

Cardio done first thing in the morning before your first meal.

Aim to keep your heart rate at 70% of your maximum heart rate [220 - age in years] for the full time.

Bike/Stairs/Jog/Incline Treadmill

Session I: Fasted Cardio

- 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-T-W Raise

Band Pull-apart

Session II: Warm Up

- 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

- 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

- Affix one end of a barbell to a landmine
- Start in a half kneeling position, facing down the shaft of the barbell 
- Hold the weighted end of the barbell with both hands in front of your chest
- Brace your core
- Press the weight up until your arms are extended
- Pause, then slowly lower the barbell back to your chest

Landmine Chest Press

Close Grip Bench Press

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ-Bar Skull Crusher

- 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

- 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

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Extend your arms engaging your chest as you come up
- Tuck one knee 
- Repeating the push up then tuck the opposite knee

Knee-down push up

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor throughout the movement

Crunch

Ab Circuit

W4/D1 Chest x Triceps

Luke

Eric

Dexter

WELCOME TO SEASON I

Andrew Valenzuela

Steve

W1/D1 Chest x Triceps

Ayaaz

Joshua

Syed

W1/D2 Back x Biceps

Never felt so good after a workout before! Looking forward to the other workouts!

W4/D1 Chest x Triceps

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