Name: Playbook - Nathan French - Tuesday chest/shoulders
Uploaded: 2023-12-28T18:00:27.864Z
Duration: 45 min
Description: Tuesday chest/shoulders

- Run at comfortable pace should be able to hold a conversation.
- (180-age) run at that heart rate or BELOW. Do not exceed this and if you do slow down!!

Running

- Lower weight after second set.
-keep elbows inward throughout movement

Incline barbell bench

- Squeeze at top of movement
- slight bend in the elbows at bottom of movement and straighten at the top

DB Chest Flys

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Dumbbell Floor Press

- 1 rep is equal to a fly movement and a press movement.

Dumbbell Flys/ Chest press

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- can be done standing or seated
-lighten up the weight and focus on contraction

DB shoulder flys

Front raise

Tuesday chest/shoulders

Matt

First session back in the gym after about a month. Went really well, push ups nearly killed me

Jesse Davis

jonathan

MONDAY Chest + Shoulders

Super great work out for guys who are new to the gym thanks Nathan

Tyler

Jake

TUESDAY BACK

Jessi

Wednesday LEGS.

Colby

Thursday chest/shoulders

FRIDAY BACK

SATURDAY: ARMS/LONGER RUN

Joshua Wilson

Sunday: Active Rest

Monday: (Chest and Triceps + run)

Monday run

WED BACK

Thursday LEGS.

For the face pulls I tried something I saw of laying down on a bench so it’s full movement in the back and it seems to work better

Tuesday chest/shoulders

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