Name: Playbook - Shailey and Sammy Collier - 120 minute CHEST
Uploaded: 2022-07-14T03:26:25.116Z
Duration: 120 min
Description: 120 minute CHEST

Two hour BIG CHEST DAY! This one is geared to trigger growth💯

Both movements executed consecutively with no rest in between, equals one superset/round

- Lying supine on a decline bench
- Hands should be slightly outside shoulder width
- Lower the bar to the chest actively stretching your chest muscles
- Press the bar upward by extending your elbows

Barbell decline bench press increasing weight each set

- Keep your back flat against the pad
- Angle your elbows down slightly 
- Control the negative and squeeze at the top

Plate loaded flat chest press superset

Decline Bench press/plate loaded press Superset

Execute reps on first exercise, then immediately decrease the weight and continue specified reps on second exercise. Both movements executed consecutively with no rest in between, equals one dropset/round

Seated Plate loaded flat chest press increasing weight each set

Seated Plate loaded flat chest press X reps dropset

Seated plate loaded chest press dropset

- 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 contraction then return to starting position

Plate loaded incline chest press. increasing weight each set

Plate loaded incline chest press static reps dropset

Incline plate loaded Press/ static rep dropset

- 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. Increasing weight each set

- Start by standing tall, with feet staggered, and a cable handle in hand
- Bring your hand across the body, engaging your chest
- Pause and let your arm return back to the starting position
- specified reps executed consecutively on both arms, equals one set/round

Single arm Cable chest flies dropset

Cable chest Fly/single arm dropset

120 minute CHEST

45 minute BICEPS

Jeffrey

60 minute TRICEPS/GLUTES/HAMSTRINGS

60 minute TRICEPS

60 minute HAMSTRING/GLUTES

60 minute QUADS

60 minute BICEP

60 minute CHEST

Pretty good shoulder 🔥 
👊🏻🔥👊🏻🔥
Will definitely feel the 🔥 tomorrow

120 minute CHEST

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