Name: Playbook - Stefan Petrov - W4/D1 Chest & Triceps
Uploaded: 2022-03-05T09:19:20.085Z
Duration: 90 min
Description: W4/D1 Chest & Triceps

Oscar Yepes

- Bench Press 5 x 5
- Incline Dumbbell Press 5 x 5
- Incline Bench Press (Smith Machine) 5 x 8
- Butterfly Machine 4 x 10
- Cable Flys 4 x 12
- SZ Bar Skull Crushers 4 x 8
- Dumbbell Skull Crushers 3 x 10
- Cable Rope Triceps Extensions 4 x 12
- Crunches 6 x MAX

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

Bench press

- Press the dumbbells straight up reaching full extension
- Come down until your arms reach 90 degrees

Slight incline dumbbell press

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (Smith Machine)

- 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

- Bent at the elbows
- Bring the bar down towards your forehead
- Extend engaging your triceps

SZ-Bar Skull Crusher

- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

2 arm dumbbell skull crushers

- Start with your arms at about 90 degrees
- Extend your arms engaging your triceps
- Pause and return to the initial position

Rope Cable Tricep Extension

- Place your legs at 90 degrees
- Place your hands by your head
- Bring your upper body up
- Lower  with a controlled motion

Crunch (Var A)

W4/D1 Chest & Triceps

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.

W4/D1 Chest & Triceps

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