Name: Playbook - Nikki Font - W1/D1 Chest + Tris
Uploaded: 2023-12-30T00:22:23.196Z
Duration: 45 min
Description: W1/D1 Chest + Tris

Exzon

🔥
Set up to challenge you. To failure at the end is a great finisher to a good workout

Mary Petrizzi

Khalid

Nessa Breann

I ended up repeating the cheat day this week because I felt like the first time I did it I was very distracted.

Shelby

You will need:

- Bench Press Machine
- Bench
- Dumbbells
- Cable Machine

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

- Bend at the hips with back flat and elbow bent 90 degrees
- Keep arm at your side then extend arm back until parallel with your body

DB triceps kickback

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

- Keeping your core tight 
- Pull down with palms facing towards your body 
- Keep your elbows in tight and isolate your Tricep
- Pull down all the way and repeat

Underhand tricep pull down

W1/D1 Chest + Tris

laura kiorkis

Swapped alternating dumbbell curls for zottman curls and used thick light green band for assisted pull ups

W1/D2 Back + Bis

Came into the gym walking, left waddling 😂🫶

Kaleigh

Haley

W1/D3 Quads + Glutes

Elaine

W1/D4 Shoulders

W1/D5 Arms

Alissa

W1/D6 Hamstrings + Glutes

Had to switch my program around so today was my rest day. We went for a walk around the cove that’s by my apartment.

W1/D1 Chest + Tris

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