Name: Playbook - Omar Romero - W1D2 - Chest
Uploaded: 2023-12-12T10:17:22.065Z
Duration: 60 min
Description: W1D2 - Chest

3x10 dips
4x8 barbell incline chest press
4x8 pec deck fly machine
4x8 barbell chest press
4x8 press around (each)
3x30 sec dumbbell stretch iso hold
2 sets of pushups to failure

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

- 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

Barbell incline chest press

- 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

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Barbell chest press

Press around

Dumbbell stretch iso-hold

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

W1D2 - Chest

W1D1 - Legs

W1D3 - Legs

W1D4 - Back

W1D5 - Shoulders

W2D1 - Legs

W2D2 - Chest

W2D3 - Legs

W2D4 - Back

W2D5 - Shoulders

W3D1 - Legs

W3D2 - Chest

W3D3 - Legs

W3D4 - Back

W3D5 - Shoulders

W4D1 - Legs

W4D2 - Chest

W4D3 - Legs

W4D4 - Back

W4D5 - Shoulders

W5D1 - Legs

W5D2 - Back

W5D3 - Chest

W5D4 - Legs

W5D5 - Shoulders

W5D6 - Arms

W6D1 - Legs

W6D2 - Back

W6D3 - Chest

W6D4 - Legs

W6D5 - Shoulders

W6D6 - Arms

W7D1 - Legs

W7D2 - Back

W7D3 - Chest

W7D4 - Legs

W7D5 - Shoulders

W7D6 - Arms

W8D1 - Legs

W8D2 - Back

W8D3 - Chest

W8D4 - Legs

W8D5 - Shoulders

W8D6 - Arms

W9D1 - Legs

W9D2 - Back

W9D3 - Chest

W9D4 - Legs

W9D5 - Shoulders

W9D6 - Arms

W1D2 - Chest

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