Name: Playbook - Richard Duchon - chest / side delts / triceps
Uploaded: 2021-12-08T01:52:28.914Z
Duration: 75 min
Description: chest / side delts / triceps

Andy

Fidel

Francesco

Really good pump in the chest and good burn in the shoulder. The triceps exercises killed me!

Nando

전 최

Great workout to achive 💪🏻💪🏻🔥🔥

Jordan

It was rly good stayed pumped the whole time

Antonio

Abdallah

Qamar

Hamza

My chest and triceps are dead, great workout

Nick

It was good workout I’m getting back into the gym after Injury so this was great

Nashae Rogers

Jesse Solis

Alexio

Dana

It was really good. I am on a journey because you inspired me! This is my first work out that I followed from you. It’s one out of many! Keep grinding ! Your awesome.

Derrik Ohitekah Linthicum

Rashid

Andreas

Incline smith machine press

dumbbell chest press

Mid cable chest fly

Pause Push-up

superset

Slow eccentric DB side raise

- 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

-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

chest / side delts / triceps

Dominic

miguel

Just had to add Bulgarians to the workout huh? 😭

Darien

legs / abs

Alain

I love the time in between sets ! It’s very short hence an insane pump!! I used to do longer breaks but not as intense. Amazing job !

chest / side delts / triceps

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