Name: Playbook - Nico Gianni - W2/D1 Chest
Uploaded: 2023-05-08T05:09:12.007Z
Duration: 70 min
Description: W2/D1 Chest

Pre-Exhaustion
- Keep your core tight and your back straight. 
- Bring your hands up and together squeezing your pecs
- Lower slowly

Incline cable fly

- Maintain a tight core and use full range of motion 
- Use your feet to stabilize yourself  
- Engage your chest as you come up

Flat dumbbell press on exercise ball

- Begin lying supine on a decline bench with the dumbbells over your chest
- Lower the dumbbells down to chest level
- Press the dumbbells back up engaging your chest

Dumbbell decline bench press reverse grip

- 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

- From incline holding a dumbbell in each hand
- Place the dumbbells together side by side and press them over your chest
- Keeping the dumbbells squeezed together lower them back to your chest

Incline dumbbell squeeze press

- Lean forward to apply more tension on your chest
- Maintain control and stability

Dips leaning forward

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

W2/D1 Chest

W1/D1 Chest

W1/D2 Back

W2/D1 Chest

More workouts from Nico Gianni