Name: Playbook - Rodrigo Navarro - CHEST/ABS
Uploaded: 2024-04-22T15:29:57.797Z
Duration: 65 min
Description: CHEST/ABS

Whatsup guy! Today we are focusing on primarily chest. 3 heavy compound lifts followed up by 3 accessory movements. Abs will be the finisher! Let me know what you guys think of this one 💪🏼

OLDIE BUT GOODIE! One of my favorites for chest/abs

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly
- Lower down until the bar touches your chest
- Press up engaging your chest

Barbell flat 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

Pec deck chest fly’s

- 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 extension then return to starting position

Plate loaded machine flat chest press

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together forward and up engaging your chest
- Pause and let your arms return back to the starting position

Low to high cable chest fly’s

-Start with pins set up high on cable tower
-Slightly bend your hips & keep your chest up
-Bring your hands towards midline of body
-Squeeze chest and slowly come up to shoulder level

High to low cable chest flys

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you come up

Decline push up

This SUPERSET will involve two ab exercises with just a medicine ball. Make sure perform these two exercises back to back without rest!

Don’t half ass your reps every rep should be performed with intention.

- Lie flat on your back on a decline bench with feet locked in
- Curl your torso up until it is almost perpendicular to the floor
- Slowly lower yourself back to starting position

Decline sit up

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

CHEST/ABS

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