Name: Playbook - Sion Monty - W3/D1 - Superset Chest
Uploaded: 2022-07-11T18:23:17.130Z
Duration: 45 min
Description: W3/D1 - Superset Chest

Superset  (3 sets 10 reps)
- Bench press
- Incline fly

Superset (3 sets 10 reps)
- Incline press
- Peck deck fly

Superset (3 sets 10 reps)
- Machine press
- Cable crossovers

Superset (2 sets until failure)
- Push ups
- Chest dips

Complete workout with core circuit 

20 reps
- Crunches
- Leg raises
- Cable crunches

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

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

Dumbbell incline chest fly

Superset

Dumbbell Incline 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

Chest Press Machine (Flat)

Cable Crossover Lateral Pulldown

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

Core circuit

W3/D1 - Superset Chest

Ahmed

I just started this program and so far so good! Feeling it already 💪🏻😬

Matthew

Awesome first time doing this! Looking forward to continuing!! 👍🏼👍🏼

W3/D1 - Superset Chest

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