Name: Playbook - Nickolas Venuti - CHEST/ARMS A
Uploaded: 2023-12-06T22:06:16.537Z
Duration: 70 min
Description: CHEST/ARMS A

Kenneth

Preform Upper body pre workout in stretching/mobility category with 5 minutes on the bike

Workout 

Incline chest press
(Last set dropset weight in half go to failure)

Superset 
Pec deck flys 
(Dropset last set weight in half go to failure)
Overhead tricep extensions  

Superset 
Low flys 
(Last set go to complete failure)
Cable curls 
(Last set go to complete failure)

Superset 
Reverse curls 
Tricep push downs 
Push ups

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position

Plate loaded machine incline chest press

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck chest fly’s

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Cable rope overhead triceps extensions

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together forward and up engaging your chest
- Pause and let your arms return back to the starting position

Low cable chest fly’s

- Hold bar with an underhand grip
- Curl bar towards your shoulders
- Lower back down and repeat

Preacher bar cable curls

- Keep your shoulders rolled back and your core tight
- Keep your wrists straight

Preacher bar cable reverse curls

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

CHEST/ARMS A

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