Name: Playbook - Roberto Portales - W4/D2: Chest and Triceps
Uploaded: 2023-02-10T01:28:38.501Z
Duration: 45 min
Description: W4/D2: Chest and Triceps

Make sure to properly warm up first and watch the overview video for the week before starting. Last week you really focused on getting the form of these exercises correct. 

This week, we’re going to incorporate Super Sets. 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.


- Dumbbell Bench Press: 1 warm up set x 10-12 reps
- Incline Dumbbell Flyes: 1 warm up set x 10-12 reps

- Super Sets: 4 super sets
     - Dumbbell Bench Press x 20-25 reps
     - Incline Dumbbell Flyes x 20-25 reps

- Super Sets: 4 super sets
     - Incline Machine Bench Press x 20-25 reps
     - Butterfly Machine x 20-25 reps 

- Super Sets: 4 super sets
     - Tricep Pushdown x 20-25 reps
     - Overhead Tricep Extension x 20-25 reps 

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 Set)

- 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 (Warm Up Set)

Dumbbell Bench Press

Incline Dumbbell Flyes

Super Set: Dumbbell Bench Press & 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

Incline Machine 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

Super Set: Machine Incline Bench Press & 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 Pushdowns

- 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

Super Set: Tricep Pushdowns & Overhead Tricep Extensions

W4/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.

Ryan

W1/D1: Legs

Uriel Acevedo

Mario

RICKY

W1/D2: Chest and Triceps

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!

Matthew

W2/D2: Chest and Triceps

W2/D3 - Active Rest Day

W2/D4: Back and Biceps

I’m struggling to do a proper sit up let alone a weighted one. So I substituted it with an abdominal crunch machine. If that works 🤷‍♂️

W2/D5: Shoulders, Calves, and Abs

W2/D6 - Active Rest Day

W2/D7 - Active Rest Day

It went well. However, since I am relegated to a hotel gym (though a good one for a typical hotel), I couldn’t do the squats and deadlifts with a barbell since there wasn’t one. I did them with dumbbells instead. Also, does order matter much? Since I had to go out of order to not be standing around waiting

W3/D1: Legs

W3/D2: Chest and Triceps

W3/D3 - Active Rest Day

It was good but pretty hard. Especially the lying curls where I just had 5 lbs and it was a struggle

Raul

W3/D4: Back and Biceps

W3/D5: Shoulders, Calves, and Abs

W3/D6 - Active Rest Day

W3/D7 - Active Rest Day

OMG - that was tough! But I got it done. Might be falling over now and then LOL

Jaime

50 reps on the leg presses was too much! I couldn’t do more than 20 with very light weight

W4/D2: Chest and Triceps

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