Name: Playbook - Roberto Portales - Day 2 - Chest & Triceps
Uploaded: 2023-02-07T21:43:13.402Z
Duration: 60 min
Description: Day 2 - Chest & Triceps

Elias

Corey

Rmt12757!RPB

Ernest

Alexander

We’re aiming for 16-20 reps today. 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 before your start your workout.


- AM Cardio: 20 minutes of steady state cardio 

- Dumbbell Bench Press: 2 warm up sets x 10-12 reps
- Dumbbell Bench Press: 3 working sets x 16-20 reps
- Incline Dumbbell Flyes: 3 working sets x 16-20 reps
- Decline Machine Press: 3 working sets x 16-20 reps
- Triceps Pushdown: 1 warm up set x 10-12 reps
- Triceps Pushdown: 4 working sets x 16-20 reps
- Overhead Triceps Extensions: 3 working sets x 16-20 reps
- Skullcrushers: 3 working sets x 16-20 reps

- PM Cardio: 20 minutes of steady state cardio


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

Do stead state cardio at a moderate intensity. That means you shouldn’t be out of breath, but you shouldn’t be able to have a conversation. 

Some examples are incline walk, elliptical machine, and bike machine.

Ideally, you should do this before your lift but not immediately beforehand (meantime there should be a meal between your cardio and lift). If it’s an active rest day, then you can do it whenever you want.

AM Cardio - 20 Minutes Steady State

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell Bench Press (Warm Up Sets)

Dumbbell Bench Press

- Begin lying on an incline bench with arms extended and palms facing each other
- Lower the dumbbells to your sides opening your chest
- Bring the dumbbells back together squeezing your chest

Incline Dumbbell Flyes

- 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

Decline Machine Press

- 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

Triceps Pushdown (Warm Up Set)

Triceps Pushdown

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull the bar forward so that elbows are straight
- Release the weight, returning to the starting position with control

Overhead Tricep Extensions

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

Skullcrushers

Do stead state cardio at a moderate intensity. That means you shouldn’t be out of breath, but you shouldn’t be able to have a conversation. 

Some examples are incline walk, elliptical machine, and bike machine.

Ideally, you should do this immediately after your lift. If it’s an active rest day, then you can do it whenever you want.

PM Cardio - 20 Minutes Steady State

Day 2 - Chest & Triceps

Was a great workout - I had to substitute backwards leg curls and hack squat with bands and cable alternatives (my gym didn’t have the machines) but feeling great!

Justin

Sebastian

Always been wanting to follow this workout. The best day is today 💪💪

Ethan Meng

Day 1 - Legs

I like the workouts and the way you have do legs - bulk - calves - nutrition.
I think I have to do a year planned.

Richard Seau

Day 3 - Active Rest

It was great although there was some exercise like the preacher was very hard and I couldn’t find waits as much that were lower than 20. But overall I loved it and could feel the parts of the movements that were meant for specific muscles feel the workout.

Day 2 - Chest & Triceps

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