Name: Playbook - Shalena Guntle - W1/D3 Chest Day 💪🏼
Uploaded: 2023-11-15T00:51:42.353Z
Duration: 45 min
Description: W1/D3 Chest Day 💪🏼

- 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 extension then return to starting position

Machine chest press

- With your left arm hold the cable in your hand making a fist
- Slightly bend your elbow 
- Raise your arm across your body
- Squeeze your chest

Single arm cable front raise (L)

- With your right arm hold the cable in your hand making a fist
- Slightly bend your elbow 
- Raise your arm across your body
- Squeeze your chest

Single arm cable front raises (R)

- 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

- Grasp the handles at shoulder height
- Tighten the abdominals and while breathing out crunch your abs
- Breathing in and straighten your torso 
- Pause briefly and then repeat

W1/D3 Chest Day 💪🏼

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