Name: Playbook - Richard Duchon - Chest / Shoulders / Arms
Uploaded: 2021-09-05T01:21:52.820Z
Duration: 90 min
Description: Chest / Shoulders / Arms

Jamie

I can't even lift my arms up cuz their on 🔥🔥🔥🔥🔥

Ralph

Piyath

Dylan Ching

Weighted dip

Barbell military press

-Start on a bench with the back inclined to roughly 45 degrees while holding a dumbbell in each hand at arms length above you.
-Lower the dumbbells to the outside of your chest.
-Press the dumbbells back up to full arm extension.
-Repeat

Incline Dumbbell Chest Press

Slow eccentric DB side raise

Barbell curl

- Start by sitting tall, holding a dumbbell behind your head with your hands under the inside base in a diamond shape.
- Press the dumbbell toward the ceiling.

Dumbbell Overhead Tricep Extension

- Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it.
- Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary.
- Put your elbows in by your side and keep them there stationary during the entire movement. Tip: Only the forearms should move; not your upper arms. This will be your starting position.
- Using your biceps, pull your arms up as you exhale until your biceps touch your forearms. Tip: Remember to keep the elbows in and your upper arms stationary.
- After a 1 second contraction where you squeeze your biceps, slowly start to bring the weight back to the original position.
- Repeat for the recommended amount of repetitions.

Rope Cable Hammer Curl

-Stand with feet shoulder width apart in front of a high cable pulley system with the rope attachment.
-Grasp the rope in each hand while keeping your elbows at your sides and extend your arms. (activating the tricep)
-Release the tricep extension and return your hands to the starting position. 
-Repeat.

Cable Tricep Pushdown

Superset

Chest / Shoulders / Arms

Good, gave a good pump; can’t wait for the next session.

Manie

Marcel

Tara

Chest / Shoulders / Triceps

Luke

Kanwar

Andres

Back / Biceps

Feeling like I am gonna puke after this one

Alex

Great workout, but mostly just for the legs

Anonymous

Legs / Abs

Rest of the workout was fine, but 36 minutes of deadlifts, and then more deadlifts after that? It’s just improbable

Julian

All that deadlifting I don't know if I'm going to walk

Chest / Shoulders / Arms

Community

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