Name: Playbook - Stefan Petrov - W2/D5 Chest & Back
Uploaded: 2022-03-05T09:19:20.032Z
Duration: 90 min
Description: W2/D5 Chest & Back

- Bench Press Machine 5 x 12-15
- Incline Chest Press Machine 4 x 12-15
- Butterfly 3 x 15
- Pull Down Machine (alternating) 5 x 12-15
- Low Row Machine 4 x 12-15
- Standing Cable Pullover 3 x 15
- Cardio 1 x 20 min

- Place your feet on the floor
- Press up engaging your chest
- Reach full extension and lower slowly

Bench Press Machine (simultaneous)

- 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)

- 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

Pull Down Machine (Technogym) (alternating)

- Keep a slight bend at the knee
- Pull towards you engaging your back
- Pause and return to the initial position

Seated Low Row Machine

- Keep your arms extended
- Bring the bar down to your hips
- Engage your lats as you come down

Standing Cable Pullover

Treadmill (Perspective B)

W2/D5 Chest & Back

Oscar Yepes

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

Edgar

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/D5 Chest & Back

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