Name: Playbook - Quin Bruce - W1/D1 Chest & Triceps
Uploaded: 2023-01-07T02:45:57.626Z
Duration: 60 min
Description: W1/D1 Chest & Triceps

Jarrad

-Bench press 
-Incline flies 
-Dumbbell alternating bench press 
-Machine flies 

Superset:
-Dips 
-Push ups

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

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 Flies

- Begin by lying supine on a flat bench with dumbbells above your chest
- Slowly lower the dumbbells to chest level
- Hold one dumbbell in the bottom/stretched position while you press and lower the opposite dumbbell working back and forth

(R+L= 1 rep)

Dumbbell Alternating Bench Press

- Sit up tall and relax your neck and shoulders
- Your feet should be flat on the floor
- Grab the handles so that your palms are facing forward
- Bring the handles together in front of your chest with a slow, controlled movement
- Keep a slight, soft bend in the elbows with wrists relaxed
- Pause for one second once your arms are fully "closed" in front of your chest
- Open your chest, bringing the handles slowly back to the starting position, keeping posture strong and upright

Machine Chest Flies

- Grasp the parallel bars and hop up so your arms are straight
- Lean forward at about a 45-degree angle, bend at the waist, bend both legs
- Pull your shoulders down and back
- Maintain this body position throughout the exercise
- Slowly bend your elbows to lower your body into the dip until your upper arms are about parallel to the ground
- Keep your elbows tight to your body
- Straighten your arms to drive your body up to the starting position

Dips (Tricep emphasis)

- Start in a high plank position, with your hands just outside the shoulders 
- Bend at the elbows to lower your chest to the floor
- Keep your core tight as you come down 
- Extend your arms, engaging your chest as you press yourself up

Push-up

Superset

W1/D1 Chest & Triceps

W1/D2 Back & Biceps

W1/D3 Legs

W1/D4 Shoulders

W2/D1 Chest & Triceps

W2/D2 Back & Biceps

W2/D3 Legs

victor sova

W2/D4 Shoulders

W3/D1 Chest & Triceps

W3/D2 Back & Biceps

W3/D3 Legs

W3/D4 Shoulders

W4/D1 Chest & Triceps

W4/D2 Back & Biceps

W4/D3 Legs

W4/D4 Shoulders

W5/D1 Chest & Triceps

W5/D2 Back & Biceps

W5/D3 Legs

W5/D4 Shoulders

W6/D1 Chest & Triceps

W6/D2 Back & Biceps

W6/D3 Legs

W6/D4 Shoulders

W7/D1 Chest & Triceps

W7/D2 Back & Biceps

W7/D3 Legs

W7/D4 Shoulders

W8/D1 Chest & Triceps

W8/D2 Back & Biceps

W8/D3 Legs

W8/D4 Shoulders

W9/D1 Chest & Triceps

W9/D2 Back & Biceps

W9/D3 Legs

W9/D4 Shoulders

W10/D1 Chest & Triceps

W10/D2 Back & Biceps

W10/D3 Legs

W10/D4 Shoulders

W11/D1 Chest & Triceps

W11/D2 Back & Biceps

W11/D3 Legs

W11/D4 Shoulders

W12/D1 Chest & Triceps

W12/D2 Back & Biceps

W12/D3 Legs

W12/D4 Shoulders

W1/D1 Chest & Triceps

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