Name: Playbook - Nickolas Venuti - CHEST/ARMS B
Uploaded: 2023-12-06T22:06:16.548Z
Duration: 60 min
Description: CHEST/ARMS B

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

Workout 

Flat chest press machine 

Superset 
Low flys 
(Last set till failure)
Alternating curls
(Last set till failure)

Superset 
Mid cable flys 
(Last 2 sets to failure)
Single arm Tricep extensions
(Last set to failure)

Superset
Hammer curls
(Last 2 sets to failure)
Single arm overhead extensions
(Last 2 sets to failure)

- 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 extension then return to starting position

Plate loaded machine flat chest press

- 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 the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

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

Cable standing flat chest fly’s

- 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

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell hammer curls

- Start with your elbow bent and your arm crossed over behind your head
- Extend your arm engaging your tricep to bring the dumbbell up
- Bend at the elbow to lower dumbbell back down to starting position
- Complete desired reps then repeat on the opposite side

CHEST/ARMS B

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