Name: Playbook - Stefan Petrov - W2/D1 Chest & Biceps
Uploaded: 2022-03-05T09:19:20.013Z
Duration: 100 min
Description: W2/D1 Chest & Biceps

Oscar Yepes

Edgar

- Bench Press 3 x 10 / 2 x 12
- Incline Chest Press Machine 4 x 10-12
- Decline Chest Press Machine 4 x 10-12
- Seated Butterfly 3 x 12-15
- Cable Butterfly 3 x 15
- SZ Bar Curls 4 x 12
- Seated alternating Dumbbell Curls 3 x 12
- Standing Hammer Curls 3 x 12
- Hanging Leg / Knee Raises 4 x 12
- Crunches 3 x 12
- Cardio 1 x 20 min

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

Bench press

- Keep your feet on the ground
- Set your seat so your shoulders are in line with handles
- Hands slightly wider than shoulder width
- Press engaging your (upper) chest
- Keep your shoulders down and in position

Seated Incline Chest Press Machine (simulatneous)

- Grip comfortable
- Keep your shoulders low and back
- Keep your elbows closer to your body
- Push engaging your chest

Seated Decline Chest Press Machine (Technogym)

- Keep a slight bend at the elbows
- Engage your chest as you bring the handles as you come in
- Pause in the middle squeezing your chest 
- Return to the initial position with a controlled motion

Butterfly Machine

- Squeeze arms togther in front of your belly button
- Maintain a tight core and get a good stretch

Decline cable fly

SZ-Bar Curl

- Avoid Shoulder Engagement 
- Slow on the negative / way down

Seated Dumbbell Curl (alternating)

Standing Dumbbell Hammer Curl (alternating)

- Keep tension in your abs the whole time
- lift and hold as high as you can

Hanging Knee Raise

- 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

Treadmill (Perspective A)

W2/D1 Chest & Biceps

It was nice. I’m now focusing on the technique more than weight. I guess it’d be better to develop on a medium term.

W1/D1 Chest & Triceps

It was awesome. Very easy and precise excercises.

Divan

W1/D2 Back & Biceps

W1/D3 Legs

W1/D5 Chest & Shoulders

I took your recommendation of taking a protein shake with oatmeal 1 hour before my 1st hour morning training and I have burned more than the doubles of calories I used to burn before.

W2/D1 Chest & Biceps

Community

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