Name: Playbook - Roberto Portales - Day 2 - Chest and Triceps
Uploaded: 2023-02-07T04:22:36.953Z
Duration: 60 min
Description: Day 2 - Chest and Triceps

Adam

Let’s just say Ima have fun with the hit cardio one 😂😂😂

Daniel

Workout felt great thanks for putting it together!

Patrick

Hallbjorn

We’re aiming for 10-12 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 and watch the overview video before starting.


- Incline Dumbbell Bench Press: 2 warm up sets x 10-12 reps
- Incline Dumbbell Bench Press: 3 working sets x 10-12 reps
- Dumbbell Bench Press: 3 working sets x 10-12 reps
- Decline Machine Bench Press: 3 working sets x 10-12 reps
- Butterfly Machine: 3 working sets x 10-12 reps
- Close-Grip Bench Press: 3 working sets x 10-12 reps
- Triceps Pushdown: 3 working sets x 10-12 reps
- Weighted Dips: 3 working sets x 10-12 reps

- HIIT Cardio: 15 minutes

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

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell Incline Bench Press (Warm Up Sets)

Dumbbell Incline Bench Press

- 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

- 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 Chest Press

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Butterfly Machine (Pec Deck Chest Fly)

- Grip barbell around shoulder width apart
- Lower bar towards the bottom of your chest
- Keep elbows close tucked toward your sides 
- Press the bar up to starting position

Close Grip Bench 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

- Attach weight to a waist belt
- 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

Weighted Dips

- Start with a fast walk or slow jog for 2 minutes
- Sprint for 1 minute
- Repeat

Note: you can do this with a bike, elliptical machine, rowing machine, swimming, or some other form of cardio

Day 2 - Chest and Triceps

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