Name: Playbook - Roberto Portales - Day 44 - Chest and Triceps
Uploaded: 2023-04-06T01:18:46.173Z
Duration: 45 min
Description: Day 44 - Chest and Triceps

We’re aiming for 20-25 reps today, and we’re incorporating drop sets and super sets. 

For your dropsets, pick a weight that will allow you to fail in the rep range of 20-25 reps, then immediately drop the weight 30% and go to failure again (That’s 1 dropset).

A Super Set consists of 2 exercises that you perform back-to-back with no rest. You take your rest after completing both exercises in the Super 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 before starting.


- Dumbbell Bench Press: 2 warm up sets x 10-12 reps
- Dumbbell Bench Press: 2 drop sets x 20-25 reps
- Incline Machine Press: 2 drop sets x 20-25 reps
- Incline Dumbbell Flyes: 2 drop sets x 20-25
reps
- Cable Crossovers: 2 drop sets x 20-25 reps
- Super Sets: 2 super sets
     - Reverse-Grip Tricep Pushdowns x 20-25 reps
     - Skullcrushers x 20-25 reps
- Super Sets: 2 super sets
     - Seated Tricep Press x 20-25 reps
     - Diamond Push-Ups x failure

- HIIT Cardio: 15 minutes


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

- 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 (Drop 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 Press (Drop Sets)

Incline Dumbbell Fyles (Drop Sets)

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

Cable Crossovers (Drop Sets)

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

Reverse-Grip Triceps Pulldown

- 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

Super Set: Reverse-Grip Triceps Pushdowns & Skullcrushers

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Seated Tricep Press

- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond Push-ups

Super Set: Seated Tricep Press & Diamond Push-ups

- 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 44 - Chest and Triceps

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