Name: Playbook - Sadielee Thomas - W7/D2 Chest & Arms
Uploaded: 2024-05-16T17:40:22.134Z
Duration: 60 min
Description: W7/D2 Chest & Arms

1.	Setup:
	•	Sit on a flat bench with a dumbbell in each hand.
	•	Place the dumbbells on your thighs and use a controlled motion to lie back on the bench.
	2.	Positioning:
	•	Hold the dumbbells at shoulder height, with your palms facing forward.
	•	Your feet should be firmly planted on the ground for stability.
	3.	Engage Core:
	•	Engage your core muscles to stabilize your body throughout the exercise.
	4.	Descent:
	•	Lower the dumbbells to the sides of your chest, keeping your elbows bent at approximately 90 degrees.
	•	Keep your wrists straight and in line with your forearms.
	5.	Pressing Motion:
	•	Push the dumbbells back up to the starting position, fully extending your arms.
	•	Focus on pressing through your chest and shoulders.
	6.	Breathing:
	•	Inhale as you lower the dumbbells.
	•	Exhale as you press them back up.
	7.	Repetition:
	•	Perform the exercise for your desired number of repetitions.
	8.	Form Tips:
	•	Keep your back flat against the bench to maintain stability.
	•	Avoid arching your back or lifting your hips off the bench.
	•	Ensure a controlled and smooth motion throughout the exercise.
	9.	Adjust Weight:
	•	Choose a weight that challenges you while allowing for proper form.
	•	You should be able to complete your desired reps with control.
	10.	Cooldown:
	•	After completing your set, carefully place the dumbbells back on your thighs and sit up.

DB Bench Press

1.	Setup:
	•	Adjust an incline bench to an angle of around 15 to 30 degrees.
	•	Grab a dumbbell in each hand.
	2.	Positioning:
	•	Sit on the incline bench with a dumbbell in each hand, palms facing forward.
	•	Plant your feet firmly on the ground.
	3.	Lift the Dumbbells:
	•	Use your thighs to help lift the dumbbells to shoulder height. Hold them at shoulder level with your palms facing away from you.
	4.	Engage Core:
	•	Activate your core muscles to maintain stability on the incline bench.
	5.	Descent:
	•	Lower the dumbbells slowly and with control, allowing your elbows to form a 90-degree angle or slightly lower.
	6.	Pressing Motion:
	•	Push the dumbbells back up to the starting position, fully extending your arms.
	•	Focus on squeezing your chest muscles, especially the upper chest.
	7.	Breathing:
	•	Inhale as you lower the dumbbells.
	•	Exhale as you press them back up.
	8.	Repetition:
	•	Perform the exercise for your desired number of repetitions.
	9.	Form Tips:
	•	Keep your shoulder blades retracted throughout the movement.
	•	Maintain a natural arch in your lower back, avoiding excessive arching or rounding.
	10.	Adjust Weight:
	•	Choose a weight that challenges you but allows you to maintain proper form.
	11.	Cooldown:
	•	After completing your set, gently lower the dumbbells to your thighs and then to the ground.

Incline DB Bench Press

1.	Setup:
	•	Position yourself facing away from a bench or a stable elevated surface.
	2.	Hand Placement:
	•	Place your hands on the edge of the bench, slightly wider than shoulder-width apart, fingers pointing forward.
	3.	Starting Position:
	•	Extend your legs in front of you and lower your body off the bench, supporting your weight with your arms.
	4.	Engage Core:
	•	Activate your core muscles to maintain stability throughout the exercise.
	5.	Descent:
	•	Lower your body by bending your elbows. Keep your back close to the bench, and ensure your elbows are pointing directly behind you.
	6.	90-Degree Angle:
	•	Aim to lower your body until your elbows are at approximately a 90-degree angle.
	7.	Pressing Motion:
	•	Push through your palms to extend your elbows and return to the starting position.
	8.	Breathing:
	•	Inhale as you lower your body.
	•	Exhale as you push back up.
	9.	Repetition:
	•	Perform the exercise for your desired number of repetitions.
	10.	Form Tips:
	•	Keep your shoulders down and away from your ears.
	•	Avoid letting your elbows flare out to the sides; keep them pointing backward.
	•	Maintain control throughout the movement to engage the triceps effectively.
	11.	Adjust Difficulty:
	•	To make the exercise more challenging, you can elevate your feet on another bench or stability platform.
	12.	Cooldown:
	•	After completing your set, carefully step back onto the bench and allow your arms to rest.

Bench Tricep Dips

1.	Setup:
	•	Lie on your back on a flat bench with a dumbbell in each hand.
	•	Hold the dumbbells directly above your chest, palms facing each other.
	2.	Positioning:
	•	Start with your arms extended but slightly bent at the elbows to reduce stress on the joints.
	3.	Engage Core:
	•	Engage your core muscles to stabilize your body on the bench.
	4.	Descent:
	•	Lower the dumbbells out to the sides in a wide, sweeping motion. Keep a slight bend in your elbows throughout the movement.
	5.	Stretch:
	•	Lower the dumbbells until your chest feels a comfortable stretch. Your elbows should be in line with your shoulders or slightly below.
	6.	Pressing Motion:
	•	Bring the dumbbells back to the starting position by squeezing your chest muscles.
	•	Imagine hugging a big tree as you bring the weights together.
	7.	Breathing:
	•	Inhale as you lower the dumbbells.
	•	Exhale as you press them back up.
	8.	Repetition:
	•	Perform the exercise for your desired number of repetitions.
	9.	Form Tips:
	•	Keep a controlled and steady pace throughout the movement.
	•	Avoid locking your elbows at the top of the movement to maintain tension on the chest.
	10.	Adjust Weight:
	•	Choose a weight that challenges you but allows you to maintain proper form.
	11.	Cooldown:
	•	After completing your set, carefully lower the dumbbells to your sides.

DB Chest Fly

1.	Setup:
	•	Adjust a cable machine with a handle attachment at the high pulley.
	•	Stand facing the cable machine and grasp the handle with one hand.
	2.	Stance:
	•	Take a step back to create tension in the cable. Stand with your feet shoulder-width apart.
	3.	Starting Position:
	•	Hold the handle with your palm facing down, and position your elbow close to your head.
	4.	Engage Core:
	•	Activate your core muscles to maintain stability throughout the exercise.
	5.	Extension:
	•	Fully extend your arm at the elbow, pushing the handle downward.
	•	Focus on contracting your triceps at the bottom of the movement.
	6.	Controlled Return:
	•	Slowly and with control, bring the handle back to the starting position, maintaining tension on the triceps.
	7.	Breathing:
	•	Exhale as you extend your arm.
	•	Inhale as you return to the starting position.
	8.	Repetition:
	•	Perform the exercise for your desired number of repetitions on one arm before switching to the other.
	9.	Form Tips:
	•	Keep your upper arm stationary throughout the movement.
	•	Avoid using momentum; focus on controlled, deliberate movements.
	•	Ensure your elbow stays close to your head to isolate the triceps.
	10.	Adjust Weight:
	•	Choose a weight that allows you to perform the exercise with proper form while providing a challenge.
	11.	Cooldown:
	•	After completing your set on one arm, carefully release the handle and switch to the other arm.

Single-Arm Cable Tricep Extension

1.	Starting Position:
	•	Begin in a plank position with your hands placed wider than shoulder-width apart.
	•	Ensure your hands are positioned directly under your shoulders.
	2.	Body Alignment:
	•	Maintain a straight line from your head to your heels. Engage your core to keep your body stabilized.
	3.	Hand Placement:
	•	Position your hands slightly wider than shoulder-width apart. The wider your hand placement, the more emphasis on the chest.
	4.	Descent:
	•	Lower your chest towards the ground by bending your elbows.
	•	Keep your elbows pointed outward at approximately a 45-degree angle to your body.
	5.	Depth:
	•	Descend until your chest is close to the ground or hovers just above it. Ensure a full range of motion.
	6.	Pressing Motion:
	•	Push through your palms to return to the starting position, fully extending your arms.
	7.	Breathing:
	•	Inhale as you lower your body.
	•	Exhale as you push back up.
	8.	Repetition:
	•	Perform the exercise for your desired number of repetitions.
	9.	Form Tips:
	•	Maintain a neutral spine; avoid sagging or arching your back.
	•	Keep your neck in a neutral position by looking slightly ahead of you.
	•	Engage your chest muscles throughout the movement.
	10.	Adjust Difficulty:
	•	If wide grip push-ups are challenging, start with a standard grip and gradually increase the width as you build strength.
	11.	Cooldown:
	•	After completing your set, stretch your chest and triceps.

Wide-Grip Push Up

1.	Setup:
	•	Sit on a flat bench with a dumbbell in each hand.
	•	Hold the dumbbells with an overhand grip, palms facing each other.
	2.	Lifting the Dumbbells:
	•	Lift the dumbbells overhead, fully extending your arms.
	•	Your palms should be facing each other, and your arms should be close to your ears.
	3.	Engage Core:
	•	Activate your core muscles to stabilize your body throughout the exercise.
	4.	Descent:
	•	Bend your elbows to lower the dumbbells behind your head. Keep your upper arms stationary.
	5.	Depth:
	•	Lower the dumbbells until your forearms are parallel to the ground or go as far as your flexibility allows.
	6.	Extension:
	•	Extend your arms, returning the dumbbells to the starting overhead position.
	7.	Breathing:
	•	Inhale as you lower the dumbbells.
	•	Exhale as you press them back up.
	8.	Repetition:
	•	Perform the exercise for your desired number of repetitions.
	9.	Form Tips:
	•	Ensure your elbows stay close to your head during the movement.
	•	Maintain a controlled and steady pace.
	•	Keep your wrists straight and avoid letting the dumbbells drift too far back.
	10.	Adjust Weight:
	•	Choose a weight that challenges your triceps without compromising your form.
	11.	Cooldown:
	•	After completing your set, carefully lower the dumbbells to your sides.

DB Overhead Tricep Extension

1.	Setup:
	•	Set the cable machine with handles attached to both high pulleys.
	•	Stand in the center, facing away from the machine.
	2.	Hand Positioning:
	•	Hold one handle in each hand with your palms facing forward.
	•	Take a step forward with one foot to create tension in the cables.
	3.	Stance:
	•	Stand with a split stance for stability, knees slightly bent, and core engaged.
	4.	Starting Position:
	•	Begin with your arms extended straight in front of you, palms facing each other.
	5.	Descent:
	•	Open your arms in a controlled motion, bringing them out to your sides.
	•	Lower your hands until your chest feels a stretch and your arms are at shoulder level.
	6.	Stretch:
	•	Allow your chest to stretch as your hands move back, keeping a slight bend in your elbows.
	7.	Contraction:
	•	Squeeze your chest muscles as you bring the handles back to the starting position.
	8.	Breathing:
	•	Inhale as you open your arms.
	•	Exhale as you bring them back together.
	9.	Repetition:
	•	Perform the exercise for your desired number of repetitions.
	10.	Form Tips:
	•	Keep a slight bend in your elbows to avoid locking them.
	•	Maintain a neutral spine and avoid arching your back excessively.
	•	Focus on using your chest muscles to control the movement.
	11.	Adjust Weight:
	•	Choose a weight that challenges your chest muscles while allowing you to maintain proper form.
	12.	Cooldown:
	•	After completing your set, carefully release the handles and stand upright.

Cable Chest Fly

1.	Setup:
	•	Attach a rope handle to the high pulley of a cable machine.
	•	Stand facing the cable machine and grasp the rope with both hands, palms facing each other.
	2.	Stance:
	•	Stand with your feet shoulder-width apart for stability.
	•	Maintain a slight bend in your knees and engage your core.
	3.	Starting Position:
	•	Begin with your elbows close to your sides and your forearms parallel to the ground.
	•	Your upper arms should be stationary throughout the exercise.
	4.	Extension:
	•	Push the rope down by extending your elbows, fully contracting your triceps at the bottom of the movement.
	5.	Contraction:
	•	Squeeze your triceps at the bottom of the movement for maximum engagement.
	6.	Controlled Return:
	•	Slowly and with control, allow the rope to rise back up to the starting position.
	7.	Breathing:
	•	Exhale as you push the rope down.
	•	Inhale as you return to the starting position.
	8.	Repetition:
	•	Perform the exercise for your desired number of repetitions.
	9.	Form Tips:
	•	Keep your upper arms stationary and close to your sides.
	•	Avoid using momentum; focus on controlled movements.
	•	Keep your wrists straight throughout the exercise.
	10.	Adjust Weight:
	•	Choose a weight that challenges your triceps without compromising your form.
	11.	Cooldown:
	•	After completing your set, release the rope and stand upright.

Cable Rope Tricep Extension

W7/D2 Chest & Arms

Could only do 3 of the workouts because my gym didn’t have 2 of the machines but I didn’t mind today..the 3 I did were 😮‍💨💀
So good!!

Farrah

I like this a lot! Thank you for so detailed description of each exercise❤️

Valeriia

Samira

W1/D1 Glutes

Supreet

Lucy

W1/D2 Chest & Arms

Lindsay

W1/D3 Back & Biceps

Saru

THANK YOU for the in depth instructions for each movement! So so helpful in making sure I get the most out of the workout!

W7/D2 Chest & Arms

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