Name: Playbook - Roberto Portales - W2/D2
Uploaded: 2023-03-24T00:02:33.523Z
Duration: 45 min
Description: W2/D2

Day 9: Chest and Abs 				

- Dumbbell Incline Press
2 warm up sets
10 working sets 10 reps

- Dumbbell Flyes
5 working sets 10 reps

- Incline Dumbbell Flyes
5 working sets 10 reps

- Leg Raises	
10 working sets to Failure

- 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)

Dumbbell Incline Bench Press

- 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 Chest Fly

- 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

Dumbbell Incline Chest Fly

- Lying on the floor , hold a stationary surface overhead for assistance
- Roll your knees in toward your chest
- At the top raise your hips off the ground, kicking your feet up to the ceiling 
- Release with control back to starting position

Leg Raises

W2/D2

My first workout with this app and with you, and it definitely kicked my ass a bit. Looking forward to the next 4 weeks of workouts!

Tony

Peter

Juan

W1/D1

W1/D2

Thanks! I do home workouts. I utilized my step as a bench and stabilize ball for the bench row its harder cause your using more abs to legs to keep body stabled.

Jentzen

W1/D4

W1/D5

Gary

W1/D7

Leg day whew. Haven't done these DB leg moves in a while. Legs are burning.

W2/D1

Each week rising in weights. Focusing on form. Feeling growth in my shirts. Haha

W2/D2

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