Name: Playbook - Pierre Dalati - Monday: Chest & Triceps
Uploaded: 2023-02-23T03:33:39.677Z
Duration: 45 min
Description: Monday: Chest & Triceps

Adam

It was great my chest and biceps feel amazing right now Thanks bro!

Armani

Got bored with my gym workouts decided to switch it up to calisthenics. Workout was 🔥

clarence

Nick

Sorry didn’t mean to give you a 1, I meant 4 stars. Maybe some stretching videos after the workout would be nice. Bye

Alberto

Focus: Chest & Triceps
- Calisthenics style 
- Classic sets and reps for growth

Requirement:
- Calisthenics park or equipment 
- Your body!

Focus: Warming up your chest and triceps
- Explosive to activate the fast twitch muscle fibres

Explosive Inclined Push Ups

Focus: Upper Chest & Triceps
- Slow and controlled 
- Squeeze your chest at the top of the movement
- Push to your face (not your chest) 

Easier progression:
- Regular declined push ups (pushing to chest)

Declined Diamond Push To Head

Focus: Triceps & Lower Chest
- Slow and controlled 
- Squeeze your triceps at the top of the movement by leaning back
- Keep your elbows tucked in

Dips

Focus: Full Chest & Triceps
- Slow and controlled 
- Lean forward so your hands are aligned with your hips 
- Throughout the entire press, make sure to maintain the lean  

Easier progression:
- Same push up style, however go on your knees

Pseudo Planch Push Ups

Focus: Lower Chest
- Slow and controlled 
- Squeeze your chest at the top of the movement
- Push to the bottom of your chest 

Easier progression:
- Shoulder width apart grip

Straight Bar Dips (close grip)

Monday: Chest & Triceps

If you could a few no progressional tutorials to reach a full and proper front leaver it would be great

Tuesday: Back & Biceps

It was a great first day of training! I understood all of the exercises and I was able to keep up which was dope!

Monday: Chest & Triceps

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