Name: Playbook - Savannah Leah - W1/D1 week 1 day 1 chest + tri
Uploaded: 2023-05-18T18:56:24.810Z
Duration: 45 min
Description: W1/D1 week 1 day 1 chest + tri

DB chest press 
DB incline chest press 
rope tricep push down 
SA overhead tricep ext* 
cable chest fly
DB close grip chest press 
bench tricep dips 
pushups until failure

- Using dumbbells or bar 
- Bring the bar/dumbbells down to your mid chest  
- Push the bar/dumbells straight up engaging your chest
-Keep elbows slightly tucked

Flat bench press

- Press the dumbbells straight up reaching full extension
- Come down until your arms reach 90 degrees
-Bench at about 45 degrees

Slight incline dumbbell press

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position
-Keep arms tucked

Rope tricep extension

- Start with your elbow bent and your arm crossed over behind your head
- Extend your arm engaging your tricep to bring the dumbbell up
- Bend at the elbow to lower dumbbell back down to starting position
- Complete reps then repeat on the opposite side 10-12 reps each side = 1 set

Dumbbell single arm overhead tricep extension

- 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

- Lay on your back with a dumbbell in each hand 
- Lower the dumbbells in keeping your elbows close to your sides
- Press the dumbbells back to the starting position

Dumbbell close grip press

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

-Keep elbows tucked
-If need to modify try an incline with a box or bench to put your hands on, or bend at the knee

W1/D1 week 1 day 1 chest + tri

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