Name: Playbook - Rog Gardin - W2/D1 - Chest/Tricep
Uploaded: 2023-03-12T23:28:58.021Z
Duration: 80 min
Description: W2/D1 - Chest/Tricep

Treadmill Run

- For the first 3 sets, you will be working to find your 8 rep max (RM) weight. Once you find this number, record it for your personal records. 

- Your 4th set will be 12 reps, however the weight that you do will be -20% of your 8RM.

Barbell Bench Press (8RM, -20% of 8RM)

Machine Press

- If you don’t have access to a T-Bar back machine, a “landmine” bar setup will work just fine.

T-Bar Chest Press

- Bodyweight dips can be substituted for bench dips or machine assisted dips.

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

T-Bar Chest Press + Dips

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

Cable Chest Flies

Medicine Ball Push Ups

Cable Chest Fly + Medicine Ball Push Ups

Running

W2/D1 - Chest/Tricep

OMG MY Chest and biceps are killing me!! I love it

W2/D1 - Chest/Tricep

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