Name: Playbook - Shailey and Sammy Collier - W4/D2 Chest
Uploaded: 2021-12-29T03:14:14.547Z
Duration: 45 min
Description: W4/D2 Chest

CHEST:

DECLINE CABLE FLY: (3 second squeeze at the peak of the motion)
- 1 warm-up set 15 reps
- 3 sets increasing weight each set 6-10 reps 
- 2 HEAVY sets 5-8 reps
**drop set each set with x reps to failure, minimum 5 reps each arm**

SEATED CHEST PRESS(HIGH SEAT PLACEMENT TO TARGET LOWER CHEST):
- 3 sets increasing weight each set 8-12 reps 
- 2 HEAVY sets 6-8 reps
**drop set each set with x reps to failure, minimum 5 reps each arm**
**giant set each set with wide push-ups to failure**

INCLINE DB PRESS(STATIC REPS):
- 4 sets increasing weight each set 6-10 reps 
**super set each set with incline db fly to failure**

LANDMINE SVEND PRESS:
- 5 sets increasing weight each set  
**super set each set with plate Svend press to failure**

BARBELL PRESS 21’s:
- 3 sets 
**super set each set with incline push-ups to failure**

- Squeeze arms togther in front of your belly button
- Maintain a tight core and get a good stretch

Decline cable fly

- Squeeze arms togther in front of your belly button
- Half motion, then to full motion is one set
- Maintain a tight core and get a good stretch

Decline cable fly X rep

Decline cable fly dropset

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

Seated chest press

- Keep your back flat against the pad
- Angle your elbows down slightly 
- A half range rep followed by full range rep equal 1 rep.

Seated chest press X reps

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide push up

Chest press giant set

- Set a slight incline in the bench
- Lower one arm with a controlled movement while holding the other in the extended position.
- Press up engaging your chest, then alternate with the other arm.

Incline DB press static reps

- On an incline bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Incline DB chest fly

Incline press superset

- Begin in kneeling position
- With your elbow slightly in front of you 
- Press the end of the barbell up 
- Reach full extension at the top squeezing your chest throughout the entire motion.
- Lower with control back to starting position

Kneeling landmine Svend press

Place plate between hands 
Push through chest outward 
Bring back into chest

Plate Svend press

Svend dropset

-7 reps lower half of the motion
-7 reps full range motion
-7 reps upper half of motion
-all 21 reps executed back to back equals 1 set

Flat bench press 21’s

- Start with your hands on a box
- Perform a push-up coming down slowly
- Keep your core engaged

W4/D2 Chest

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