Name: Playbook - Shailey and Sammy Collier - 60 minute CHEST
Uploaded: 2022-02-08T20:44:11.984Z
Duration: 60 min
Description: 60 minute CHEST

Shakeen

Heavy compounds, high volume, intense pump.

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

- Start by sitting down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Incline Barbell bench press. Increasing weight each set

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles
-press up halfway by extending your elbows then lower, then press the full way up
- both reps equals one x rep

Barbell Incline bench press/ x reps

Incline chest Superset

After executing the first set within its specified rep range, immediately decrease the weight and continue reps to failure. Both movements executed consecutively with no rest in between equals one dropset/round

- Press back firmly against pad with feet on the floor
- Place forearms on pec deck pads with elbows bent
- Bring the pads in front of your chest and squeeze engaging the pecs 
- Slowly release back to starting position keeping constant tension on the pecs

Pec deck flies. Increasing weight each set

- Press back firmly against pad with feet on the floor
- Place forearms on the pec deck pads with a bend at the elbow
- Bring the pads in front of your chest with a half range rep, engaging your chest and then return to starting position, immediately pressing and engaging chest into a full range rep. 
- both reps equals one x rep

Pec deck flies/ x reps

Chest fly dropset

- Sit with back flat against pad
- Holding the handles, press through the chest and extend arms forward
- slowly return to the starting position keeping constant tension on the chest.

Seated chest press. Increasing weight each set

- Sit with back flat against pad
- Holding the handles, press through the chest and extend both arms forward
- while holding one arm in extended position, rep with the other arm. Continue to alternate until you reach specified rep range.
- both arms executed once equals one static rep

Seated Chest press/ static reps

Seated Chest press dropset

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest then press out 7 reps at the lower half range 
- Press up executing 7 full range reps
- finish off with 7 reps at the top half of range
- all 21 reps consecutively equals one set/round of 21’s

Barbell bench press 21’s

60 minute CHEST

45 minute BICEPS

Jeffrey

60 minute TRICEPS/GLUTES/HAMSTRINGS

60 minute TRICEPS

60 minute HAMSTRING/GLUTES

120 minute CHEST

60 minute QUADS

60 minute BICEP

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

60 minute CHEST

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