Name: Playbook - Sion Monty - W3/D4 CHEST, DELTS & ARMS
Uploaded: 2022-06-29T16:08:07.861Z
Duration: 45 min
Description: W3/D4 CHEST, DELTS & ARMS

DAY 4: CHEST, DELTS & ARMS

- SEATED CHEST PRESS: 2 x 6-9 / 1 x 12 
- SMITH SHOULDER PRESS: 2 x 6-9 / 1 x 12 
- INCLINE CLAVICULAR FLYES: 1 x 15, 1x 12, 1 x 10
- DUMBBELL LATERAL RAISES DROP SET: 2 x 40 (after each 10 reps choose a lighter dumbbell set until you reach 40 reps) 
- ROCKY ARM CIRCUIT (play the song eye of the tiger, and don't stop performing these exercises - 10 reps each exercise)
- ROPE PUSHDOWNS
- ROPE HAMMERS
- PREACHER CURLS
- V BAR PUSHDOWNS

RECLINE BIKE: 35 MINS

Chest Press Machine (Flat)

- Start by sitting with the barbell at your chin
- Press directly up overhead
- Lower slowly back to starting position

Smith machine seated shoulder press

Incline Cuffed Clavicular Flye (upper chest)

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Stay upright and don't allow for your shoulders to overpower
- Spread rope apart at the bottom for a deeper contraction

Rope pushdown

Rope Hammers

- As you curl up engage your biceps
- Lower with a slow controlled movement

Machine preacher curl

Tricep pushdown V bar

ROCKY ARM CIRCUIT

Recline bike

W3/D4 CHEST, DELTS & ARMS

Luis

Kevin Marquez

W1/D1 LEGS

Two exercise are repeated. Everything else was good

W3/D4 CHEST, DELTS & ARMS

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