Name: Playbook - Nathaniel O'Hare - Chest day focused, and abs
Uploaded: 2023-03-21T16:40:30.394Z
Duration: 75 min
Description: Chest day focused, and abs

This workout is mostly chest focused, and abs and cardio. Yes there is a lot of volume in this workout but you are going to be pretty icy be doing 4-5 chest exercises with 2 triceps, ad the rest abs. And yes cardio today in this workout 30-35 mins.

Standing bike

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Chest fly machine

Make sure when you do this where going some what heavy enough for you to get blood going to the muscle and enough for you to still have enough energy for the next workout

Chest press machine

- Press the dumbbells straight up reaching full extension
- Come down until your arms reach 90 degrees

Slight incline dumbbell press

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

- Start in a wide push up position
- Lower your chest down to the ground
- Press explosively off the ground so that your hands lift off the floor briefly, moving them into a close grip position
- Complete a close grip push up and press explosively off the ground, moving your hands back to wide position
- Switching back and forth for time or reps

Explosive push-ups wide to narrow

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

Cable single arm tricep extension

- Lying on your back with your knees stacked over your hips, legs bent to 90 degrees 
- 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 floor

Crunches w/ feet up

- Lay on your back with your hands overhead to grip decline bench 
- Raise your legs off the until they are straight up 
- Lower them back towards the ground stopping just short of them resting

Chest day focused, and abs

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