Name: Playbook - Organic Twins - W6/D1 Chest
Uploaded: 2021-03-07T22:11:30.040Z
Duration: 70 min
Description: W6/D1 Chest

Luis Reyes

Cameron

Jordan

Mindy

Conrad

Michael

Bilel

Borys

Starting week with a massive chest workout 💪😊

Starting with the best exercises that will help you to add mass and finishing with isolation movements for deeper shredded look 🔥

Let’s kill it this week🙌

Thank you for the support 

Reval and Rubin

-Lay on a flat bench with a dumbbell in each hand above ou at arms length
-Lower the dumbbell 
-Press the dumbbells back to extension
-Repeat

Dumbbell Chest Press

1. Sit on the bench and lean back. Hold a dumbbell in each hand, with hands positioned at your shoulders, elbows bent and angled down below your ribs. Relax your neck against the bench. Keep your feet flat on the floor.
2. Brace your core and press both dumbbells straight up over your chest as you exhale. Keep your wrists straight (don't let them "cock" backward). At the top of the movement, the dumbbells should almost touch each other and your arms should be perpendicular to the floor.
3. Reverse the movement and slowly lower the dumbbells back to the top of your chest as you inhale. As you lower the dumbbells, your elbows should come down at roughly a 45-degree angle to your torso. They shouldn't splay out to the sides, pointing toward the side of the room. Instead, keep your elbows pointing to the floor.

Incline Dumbbell Chest Press

1. Lie flat on your back on a flat incline bench. Place your feet firmly on the floor on either side of the bench. Your head and back should remain firmly pressed into the bench throughout the exercise.
2. Ask a spotter to hand you the 2 dumbbells, or gently pick them up from the floor and hold 1 in each hand.
3. Lift arms up above the head so they’re extended but not locked out. There should be a slight bend at your elbow, and your palms and dumbbells should be facing each other.
4. Inhale and slowly lower dumbbells in an arc motion until they’re in line with the chest. Your arms will be extended to the sides but not locked out. Don’t drop your arms lower than your shoulders.
5. Exhale and slowly press the dumbbells up in the same arc motion.

Incline Dumbbell Chest Flyes

1. Place one dumbbell in each hand. Extend your arms over your chest with the palms facing each other. Keep the elbows slightly bent and soft.
2. Keep a strong back and core while you inhale and extend the weights back and over your head. Take about 3–4 seconds to reach a fully extended position where the weights are behind (but not below) your head. Keep the elbows soft.
3. Once you reach full extension, exhale slowly and return your arms to the starting position over your chest.

Chest pullover

-Stand between your cable pulleys at shoulder height with single arm attachments
-Face way from the pulley and fly the handles to the front of your body ( squeeze your chest)
-Release and repeat

Cable Chest Flyes

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Gabriel M Groefsema

toughest leg day ive done in a min. Sheeesh

Nathaniel Mink

W1/D3 Legs and Calves

Cody

John Paul

Insane muscle connection! Extremely happy with the workouts 
Looking forward to new content!

Erick

W1/D4 Shoulders and Traps

It’s been a while since i had a pump like this in my arms. Nice!!!

The double superset to start is a god worthy arm pump! 💪🏼

Braeden

W1/D5 Biceps/Triceps

Adrian

W1/D6 Legs and Calves

Simple excercises + heavy weight = Brutal

W2/D1 Chest

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Daniel

Nice, but I didnt like the sumo squat did correct and did not feel so much so I just took an other exercise after 4 set

W6/D1 Chest

Community

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