Name: Playbook - Raymil Samuel - W1/D4 Chestday
Uploaded: 2024-04-03T22:12:26.010Z
Duration: 60 min
Description: W1/D4 Chestday

Chestday

Barbell benchpress 4x8-15
Plate loaded chest press 4x8-15
Chest fly machine 4x8-15
Incline dumbbell chest press 4x8-15
Dumbbell chest flys (flat bench) 4x8-15
Bodyweight dips 3x untill failure

Warm up

- 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

*increase your weights after every set to get stronger but focus on your form and stay safe

Barbell bench press

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

*increase your weights after every set to get stronger but focus on your form and stay safe

Incline dumbbell chest 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

*increase your weights after every set to get stronger but focus on your form and stay safe

Dumbbell chest fly (flat)

- Keep your back flat against the pad
- Angle your elbows down slightly 
- Control the negative and squeeze at the top

*increase your weights after every set to get stronger but focus on your form and stay safe

Plate loaded flat chest press

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Chest fly machine

- Lean forward to apply more tension on your chest
- Maintain control and stability

W1/D4 Chestday

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