Name: Playbook - Stacey Ervin Jr. - 💥 CHEST DAY PUMPSKI 💥
Uploaded: 2021-09-29T15:34:48.984Z
Duration: 55 min
Description: 💥 CHEST DAY PUMPSKI 💥

Dawson Paillet

This Chest Day was designed to get that pump & increase your push strength. Complete with a warm-up & cool-down, this chest day is made for champions.

Equipment: Fully equipped gym.

Perform this warm-up before chest day / upper body push days.

Banded Internal Rotation

Banded External Rotation

Banded Abducted External Rotation

Lying Chest Stretch

Push Up + Hand Lift

Chest Day Warm-Up

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat Bench Press

Super Set these two exercises (perform one directly after the other before resting) for a total of 3 sets each.

DB Incline Bench Press

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

DB Incline Fly

Upper Chest Hitter

Upward Cable Fly

Incline Prone Alt. Cable Fly

Lower Chest Hitter

- 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 Fly

Your choice of cardio (low-medium intensity) for ten minutes.

💥 CHEST DAY PUMPSKI 💥

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