Name: Playbook - Nikki Font - Chest & Tris
Uploaded: 2024-01-09T06:11:00.289Z
Duration: 30 min
Description: Chest & Tris

You will need :

- barbell
- bench
- cable fly machine
- shoulder press machine

- Sit down and keep core engaged
- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Seated Barbell Press

SS = Superset

You will complete ALL reps in the first exercise, then directly begin the second exercise with NO rest in between.

Once BOTH exercises are complete, rest. That equals 1 full set. Repeat all sets before moving on to the next exercise!

- Adjust seat so that elbows are slightly below the shoulder 
- Use only one arm at a time
- Bring your hands to the center of your body, keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

SA Cable Chest Fly

- 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

Cable Chest Fly

SUPERSET - Cable Fly Dropset

- Grab Cable
- Hands shoulder width apart and raise to upper chest level

Cable Upright Row

- Sit and grab machine with one arm
- Keep Core engaged
- Press the machine up until your reach full extension 
- Lower slowly

Single arm shoulder press with leg dip

Chest & Tris

Legs (Posterior Chain Focus)

Chest & Triceps

Back & Bis

Tatiana

Legs (Quad Focus)

A great shoulder & an workout that I finished in just over 30 minutes! Perfect for what I needed today!

Chest & Tris

More workouts from Nikki Font