Name: Playbook - Sam Sweeney - W1/D6 Chest and Triceps [CHALLENGE Wk 1/Day 6]
Uploaded: 2022-04-14T20:50:12.278Z
Duration: 60 min
Description: W1/D6 Chest and Triceps [CHALLENGE Wk 1/Day 6]

Grace

Mikaela

Man oh man oh man!! These skull crushers into rolling skull crushers got me...lol. Finished my first week🙌.  Looking forward to 1st day of my second week of Phase One. Today was great!

Jexxica

Ariz

Michael

Lindsay

Morgan

Warit

#sundayroutine 
almost 50’
I did dead hang for burnout part ^

yangBAE

Angie Grenadier

Vanessa

Challenge Wk 1/Day 6

Training Day Overview: 

Warm Up: Foam roll, warm up and activation routine A

Warm Up Sets: 1-2S
Rep Range: 8-10R + drop set on the last set 
*drop the weight by 20-50% and complete as many reps as possible with good form. Leave ~2 reps in the tank. 
Tempo: Power
Modification: Dumbbell Incline Bench Chest Press

- choose the incline bench press or position an incline bench in the center of a rack. 
- incline bench should be at ~60 degrees
- position the barbell behind the bench so you are able to reach back with both hands and un-rack the barbell. 
- sit on the bench, plant your feet on the ground [toes in line with or behind the knees], and retract/depress the scap and pin them to the bench.  
- extend the arms up and reach the hands back to grip the barbell with a pronated [a thumbs distance in from the knurling on each side is a good place to start, adjust based off of your body mechanics/mobility]
- drive your feet through the floor, un rack the barbell and position it overhead in line with collar bone/high chest. 
- knuckles should face the ceiling. 
- tuck your elbows at 45 degrees as you lower the barbell towards your high chest [between the collar bone and center of chest]
- lower until you reach a full stretch through the chest [tap the chest or get close]
- press the weight back up to the start position. 
- elbows should stay in line with the wrists
- wrists should stay straight [knuckles facing the ceiling]

Incline Bench Press

A compound set is two exercises paired back to back, with little to no rest from the same or non opposing muscle groups.

Rep Range: 6-8R
Tempo: 3 second hold at the top/shortened position of each rep. 
Modification: Assisted dips (machine), assisted dips (band- wrap band around handles and place knees or feet on top], or bench dips. *or sub for diamond push ups.

- Position yourself on the dip machine (neutral grip- palms pressing into the handles)
- start with arms extended [not locked out]
- criss cross the feet behind you, tuck the pelvis and squeeze the glutes to create a “stiff trunk”
- bend the elbows behind you and lower your chest towards the ground. 
- lower until you reach a full stretch in your chest [~90 degree bend in the arms]
- drive your palms through the handles and press yourself up until your arms are extended. 
- hold the contraction/brace at the top of the rep for 3 seconds.

Dips

Rep Range: 8-10R
Tempo: 3 second pause at the bottom/lengthened position of each rep
Modification: dumbbell floor press

- set up on a flat bench. 
- sit on the edge of the bench, grip a dumbbell in each hand and rest them on your quads
- rock back bringing your back to the bench
- bring the knees back with you and position the dumbbells over the chest and plant the feet firmly on the ground. 
- toes should be in line or slightly behind the knees
- press your scap into the bench and squeeze the glutes to hold the brace. 
- tuck the elbows below the shoulders as you lower the dumbbells [keep palms facing forward, tuck the pinkies slightly]
- lower the dumbbells until you reach a full stretch in the chest
- pause in the stretched position for 3 seconds
- drive your feet through the floor and press up into the start position.

Flat Bench Dumbbell Chest Press

Compound Set

Rep Range: 6-8R drop 8-10R 
*drop the weight by 20-50% and complete 8-10R more
Tempo: 2 second pause at the top of each rep. 
Modification: place a plate under one end of a flat bench to create a slight decline, or use a flat bench. 

- before you set up on the decline bench, choose your drop set weight and set it beside the bench so you are able to easily grab it. 
- set up on a decline bench
- grip a dumbbell in each hand and position them over the chest so the pinkies are together, palms facing back. 
- squeeze the glutes and brace the core.
- as you bend the arms and lower your dumbbells, rotate them out so your pinkies facing “out” at the bottom of each rep 
- lower until you reach a full stretch in the chest. [arms bent at ~90 degrees or below]
- you should have a pronated grip at the bottom of the rep. 
- as you press the dumbbells back up, rotate the dumbbells so your pinkies are together at the top of the rep. 
- pause for 2 seconds at the top of the rep, on the contraction, for 6-8R 
- drop the weight by 20-50% and complete 8-10R more.

Decline Bench Dumbbell Corkscrew Fly

Rep Range: 8-10R
Tempo: 2 second hold at the bottom and top of each rep.
Modification: cable rope tricep extensions, bent forward tricep kick backs

- use the straight bar attachment and adjust the cable to a high position. 
- loop single arm cable attachments to the ends of the straight bar. 
- grip the single arm attachments with a neutral grip
- lean the torso forward just slightly, keep a neutral spine. [body should be in a straight line, tuck the pelvis]
- pin the elbows by your sides, slightly behind the torso
- start with arms bent at ~90
- extend the arms until they are straight
- contract the triceps and pause for 2 seconds. 
- release with control until the arms are bent at 90 and pause for 2 seconds before completing reps.

Neutral Grip Cable Tricep Extensions

Time: 30 seconds
 Tempo: steady

- grip a dumbbell in each hand and lie flat on a flat bench. 
- extend the arms and position the dumbbells in line with the chest. [neutral grip, palms facing in]
- keep a slight bend in the elbows 
- lower the dumbbells until you reach a full stretch in the chest 
- dumbbells should be below the shoulders at the bottom of the rep. 
- fly the weight back up until dumbbells are in line with the chest [keep space between the dumbbells at the top, don’t clang them together]
- contract the chest.

Flat Bench Dumbbell Chest Fly

Rep Range: 6-8R skull crushers + 8-10R rolling skull crushers
Tempo: Steady
Modification: simply perform rolling skull crushers. 

- position yourself on a flat bench, dumbbell in each hand
- with arms extended, dumbbells should be in line with the front delts, palms facing in. 
- keep the elbows pinned in as you lower the dumbbells to the sides of your head. 
- drive back up through the pinkies and contract the triceps. 
- continue for 6-8R
- move into rolling skull crushers
- bend the arms and lower the dumbbells to the sides of your head
- bring the elbows to your sides and immediately press the dumbbells back up over the chest. [palms stay facing in]
- complete 8-10 rolling skull crushers

Skull Crushers into Rolling Skull Crushers

Reps: Failure
Tempo: steady
Modificaiton: incline push ups or push ups on knees 

[keep track of how many you are able to complete, we will revisit]


*this is a tough burnout for the end of a chest day, feel free to choose push ups on knees or incline push ups. 

- get into a high plank position, hands positioned just outside of your chest
- squeeze the glutes and contract the quads as you hold the brace in your core. 
- think about creating a “stiff trunk” before lowering. 
- tuck the elbows as you lower your chest to the ground. 
- tap the ground or get as close as you are able
- extend the arms and press back up into a high plank position. 
- make sure your body moves in one straight line [watch for the hips to drop or raise]
- complete as many reps as you can with good form.

Burnout Challenge: Push Ups

W1/D6 Chest and Triceps [CHALLENGE Wk 1/Day 6]

W1/D1 Quads, Adductors, Calves [CHALLENGE WK1/DAY 1]

W1/D2 Back and Biceps [Challenge Wk1/Day 2]

W1/D3 Shoulders and Core [CHALLENGE WK1/Day 3]

W1/D4 Glutes, Hamstrings, Abductors [CHALLENGE Wk1/Day 4]

W1/D5 Full Body [CHALLENGE Wk 1/Day 5]

W2/D1 Quads, Adductors, Calves [CHALLENGE Wk 2/ Day 1]

W2/D2 Back and Biceps [Challenge Wk2/Day2]

W2/D3 Shoulders and Core [CHALLENGE WK 2/DAY 3]

W2/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK2/DAY 4]

W2/D5 Full Body [CHALLENGE WK2/DAY 5]

W2/D6 Chest and Triceps [CHALLENGE WK2/DAY 6]

W3/D1 Quads, Calves, Adductors [CHALLENGE WK 3/DAY 1]

W3/D2  Back and Biceps [CHALLENGE WK 3/DAY2]

W3/D3 Shoulders and Core [CHALLENGE WK 3/DAY 3]

W3/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK 3/DAY 4]

W3/D5 Full Body [CHALLENGE WK 3/DAY 5]

W3/D6 Chest and Triceps [CHALLENGE WK3/DAY 6]

W4/D1 Quads, Calves, Adductors [CHALLENGE WK 4/DAY 1]

W4/D2 Back and Biceps [CHALLENGE WK 4/DAY2]

W4/D3 Shoulders and Core [CHALLENGE WK4/DAY 3]

W4/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK 4/DAY 4]

W4/D5 Full Body [CHALLENGE WK4/DAY 5]

W4/D6 Chest and Triceps [CHALLENGE WK4/DAY 6]

W5/D1  Quads, Calves, Adductors [CHALLENGE WK5/DAY1]

W5/D2 Back and Biceps [CHALLENGE WK5/DAY2]

W5/D3 Shoulders and Core [CHALLENGE WK5/DAY 3]

W5/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK5/DAY 4]

W5/D5  Full Body [CHALLENGE WK 5/DAY 5]

W5/D6  Chest and Triceps [CHALLENGE WK 5/DAY 6]

W6/D1  Quads, Adductors, Calves [CHALLENGE WK 6/DAY 1]

W6/D2  Back and Biceps [CHALLENGE WK 6/DAY 2]

W6/D3 Shoulders and Core [CHALLENGE WK 6/DAY 3]

W6/D4  Glutes, Hamstrings, Abductors [CHALLENGE WK 6/DAY 4]

W6/D5  Full Body [CHALLENGE WK 6/DAY 5]

W6/D6 Chest and Triceps [CHALLENGE WK6/DAY6]

W7/D1 Quads, Adductors, Calves [CHALLENGE WK7/DAY1]

W7/D2 Back and Biceps [CHALLENGE WK7/DAY 2]

W7/D3 Shoulders and Core [CHALLENGE WK7/DAY3]

W7/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK7/DAY4]

W7/D5 Full Body [CHALLENGE WK7/DAY5]

W7/D6  Chest and Triceps [CHALLENGE WK7/DAY6]

W8/D1 Quads, Adductors, Calves [CHALLENGE WK8/DAY1]

W8/D2  Back and Biceps [CHALLENGE WK8/DAY2]

W8/D3 Shoulders and Core [CHALLENGE WK8/DAY3]

W8/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK8/DAY4]

W8/D5  Full Body [CHALLENGE WK8/DAY5]

W8/D6 Chest and Triceps [CHALLENGE WK 8/DAY 6]

W1/D6 Chest and Triceps [CHALLENGE Wk 1/Day 6]

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