Name: Playbook - Roberto Portales - W1/D2: Chest and Triceps
Uploaded: 2023-02-10T01:28:38.417Z
Duration: 60 min
Description: W1/D2: Chest and Triceps

Uriel Acevedo

Mario

RICKY

Richard

Ryan

It was a good workout since I am just now getting back to working out since I left the Army.

Kenier

Ashley Lynn

The 16 reps are killing me. I have done always up to 12b

Raul

Make sure to properly warm up first and watch the overview video for the week before starting.
The most important thing during this week is to practice your form and make sure you’re doing the exercises correctly. Don’t worry about how much weight you can lift. 

- Dumbbell Bench Press: 2 warm up sets x 10-12 reps
- Dumbbell Bench Press: 3 working sets x 16-20 reps
- Incline Dumbbell Press: 3 working sets x 16-20 reps
- Butterfly Machine: 3 working sets x 16-20 reps
- Tricep Pushdown: 2 warm up sets x 10-12 reps
- Tricep Pushdown: 3 working sets x 16-20 reps
- Overhead Tricep Extension: 3 working sets x 16-20 reps
-Dips: 3 working sets x failure

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

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline Bench 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

- 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 Pushdown (Warm Up Sets)

Tricep 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

- 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

Dips

W1/D2: Chest and Triceps

What's the difference between warm up sets and the normal sets? My legs feel pumped, it's a good workout.

Chris

It was good, but I'd love to have a notes section to add the weight that I lift in each exercise.

Mario Meza

Like the fact this was very simple easy to follow.

W1/D1: Legs

W1/D3 - Active Rest Day

Of the ones I’ve done so far, this was probably my favorite

Nicolle Huang

I’m going to feel this tomorrow. Definitely felt good to stretch out my back and need to continue to work on form

Sergio

Very good, just the barbell was a bit much for me.. empty barbell 😅

Esam Sherif

W1/D4: Back and Biceps

Sriram

W1/D5: Shoulders, Calves, and Abs

W1/D6 - Active Rest Day

W1/D7 - Active Rest Day

It felt good pushing myself with the heavier weights. I know from last week, I’ll definitely be feeling it for the next day or two.

Andy

W2/D1: Legs

Great workout! I could really feel the muscles pushing to preform each rep and trying to stabilize.

Jermyn

I’m finally feel like I have a plan when I go to the gym instead of just wandering wondering what to do. Still waiting to be able to track weights in the app. Loving it though!

W1/D2: Chest and Triceps

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