Name: Playbook - Shailey and Sammy Collier - 90 minute CHEST DENSITY
Uploaded: 2022-02-24T05:19:10.350Z
Duration: 90 min
Description: 90 minute CHEST DENSITY

CHEST DENSITY session. Thicker chest in 90 minutes

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

Plate loaded seated chest press. Increasing weight each set

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

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

Plate loaded incline chest press. increasing weight each set

- Keep your back flat against the pad
- Angle your elbows down slightly 
- Press upwards with both arms, then holding one arm extended, allow the other to return to starting position.
- Alternate arms, both arms executed once equals one static rep

Plate loaded incline chest press/static reps

Incline plate loaded chest press/static reps dropset

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

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Chest fly machine. Increasing weight each set

- Adjust seat so that elbows are slightly below the shoulder 
- Bring one arm across your body keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position
- Both arms executed consecutively equals one rep

Chest fly machine/single arm alternating

Machine fly/single arm superset

90 minute CHEST DENSITY

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

60 minute CHEST

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

90 minute CHEST DENSITY

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