Name: Playbook - Roberto Portales - DEC 6 - Chest and Triceps (Rest Pause)
Uploaded: 2022-12-18T19:04:16.758Z
Duration: 60 min
Description: DEC 6 - Chest and Triceps (Rest Pause)

We’re utilizing the rest-pause technique today in all of our working sets. That means you pick a weight that will get you to fail in the 15-20 rep range. Once you fail, you will count 20 seconds in your head, then go to failure again. This is 1 rest-pause set. Then, you’ll rest for 75 seconds before your next rest-pause set.

Go to absolute muscle failure on every working set, and adjust the weight accordingly if you fail outside on the target rep range. Make sure to properly warm up first and watch the overview video for the week before starting.

- Machine Bench Press 2 warm up sets x 10-12 reps
- Machine Bench Press: 3 rest-pause sets x 15-20 reps
- Incline Machine Bench Press: 3 rest-pause sets x 15-20 reps
- Decline Dumbbell Fly: 3 rest-pause sets x 15-20 reps
- Cable Crossovers: 3 rest-pause sets x 15-20 reps
- Dumbbell Skullcrushers: 3 rest-pause sets x 15-20 reps
- Tricep Pushdowns: 3 rest-pause sets x 15-20 reps
- Dips: 3 rest-pause sets x failure

Make sure to stretch the muscles you just lifted for 10 minutes afterwards!

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full extension then return to starting position

Machine Bench Press (Warm Up Sets)

Machine Bench Press (Rest Pause Sets)

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position

Incline Machine Bench Press (Rest Pause Sets)

- 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 Fly (Rest Pause Sets)

- Get a good stretch 
- Cross your arms over at contraction
- Alternating which arm is in front

Cable Crossovers (Rest Pause Sets)

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell Skullcrushers (Rest Pause Sets)

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Tricep Pushdowns (Rest Pause Sets)

- Grab your bars with your palms facing inward and your arms straight
- Slowly lower until your elbows are at right angles, ensuring they stay tucked against your body and don't flare out
- Drive yourself back up to the top by extending your arms

DEC 6 - Chest and Triceps (Rest Pause)

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