Name: Playbook - Shalena Guntle - W1/D3 Chest and Tri’s 👏🏻
Uploaded: 2024-03-07T02:57:43.221Z
Duration: 40 min
Description: W1/D3 Chest and Tri’s 👏🏻

Stair master

- 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 contraction then return to starting position

Chest press

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck chest fly’s

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

Cable single arm tricep extension

Cable single arm tricep extension (left)

- Grab parallel bar with hands 
- Hang on the bar 
- Bend until your elbows are at 90
- Come back up

Tricep dips

- Keeping your core tight
- Raise one knee up as high as possible toward your armpits and switch to other knee 
- Avoid swinging

W1/D3 Chest and Tri’s 👏🏻

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