Name: Playbook - Stefan Petrov - W4/D5 Chest & Shoulders
Uploaded: 2022-03-05T09:19:20.090Z
Duration: 90 min
Description: W4/D5 Chest & Shoulders

Oscar Yepes

- Incline Bench Press (Smith machine) 2 x 12 / 2 x 10 / 1 x 12
- Seated Incline Chest Press Machine 2 x 12 / 2 x 15
- Butterfly Machine 4 x 12-15 
- Decline Cable Flys 4 x 15 
- Standing Lateral Raises 5 x 12
- Shoulder Press Machine 5 x 12-15
- Mountain Climbers 3 x 15-20
- Hanging Leg Raises 4 x MAX

- 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 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

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

Decline cable fly

-  Keep a slight bend at the elbow
- Raise the DB up to shoulder height
- Lower with a slow controlled movement

Standing Lateral Raise

- Keep your feet on the ground
- Focus on pressing with your shoulders
- Always stay under tension during a set

Seated Shoulder Press Machine (simultaneous)

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

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

Hanging Knee Raise

W4/D5 Chest & Shoulders

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/D5 Chest & Shoulders

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