Name: Playbook - Shailey and Sammy Collier - W1/D2 Chest & Triceps
Uploaded: 2022-04-25T00:37:01.995Z
Duration: 45 min
Description: W1/D2 Chest & Triceps

Lance

Those dips at the end...Wooton! They really push you haha 💪🏾

Bernard

Chest and triceps:

- Seated Fly 4 x 8-12 reps (increasing weight)

Superset:
- Cable press down 3 x 8-12 reps (increasing weight)
- Reverse cable pulldown until failure

Superset:
- Dumbbell bench press 3 x 8-12 reps (increasing weight)
- Decline pushups until failure

Superset:
- Incline dumbbell hammer press 3 x 8-12 reps (increasing weight)
- Dumbbell skull crusher until failure

- Dips (weighted optional) 3 x until failure

- 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

- Stand upright, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pulldown/reverse grip

Superset

- Lower with a controlled movement 
- Press up engaging your chest

DB bench press

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you come up

Decline push up

- Set the bench at an incline
- With a hammer grip press the db’s upwards 
- come down slow bringing the elbows to a 90 degree

Incline DB hammer press

- Sitting at an incline bench
- Raise dumbbells above you to full arm extension
- Hinge at the elbow lowering the dumbbells over and behind your head
- Extend your arms back up activating your triceps

DB incline skull crusher

- Lean forward to apply more tension on your chest
- Maintain control and stability

Bodyweight Dips

W1/D2 Chest & Triceps

W1/D1 Back & Biceps

W1/D3 Legs

LoRay

W1/D4 Shoulders & Abs

Great videos with good form and technique.

W2/D1 Back & Biceps

W2/D2 Chest & Triceps

W2/D3 Legs

Simple, easy to follow directions. Until I know what I'm doing, this is what I need

It would be helpful if the description provided on the start page is also included in the demonstration tracking page

W1/D2 Chest & Triceps

Community

More workouts from Shailey and Sammy Collier