Name: Playbook - Steven Cao - Week 1 Day 1: CHEST
Uploaded: 2022-12-28T22:36:26.101Z
Duration: 50 min
Description: Week 1 Day 1: CHEST

Hunter Knoblauch

Nathaniel

Weldon

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Roberto

Chris

Chest felt hella good after this workout, solid as always Steven 🤝

Tony

Week 1 PHASE 
• We will be focusing on moderate weight aiming for more reps and volume.

Week 1 Day 1: CHEST 
Exercises:
Flat db press
Incline machine press (any works)
Chest cable fly
Chest dips 
Diamond / triangle Push ups 
( alternatives are fine, find which machines contract best and stick to them for this program.) 

▫️3 preparation/ build up sets of 6-10 reps - this is to prepare you for the heavier working load that you’ll perform as a working set so most of your energy should be conserved for these sets. Only do this for the compound lifts.

▫️4 working sets for each workout: 12 to18 reps for your working sets. They should be taken to 2-3 reps shy of failure for this week.

Coaching instructions
▫️3 preparation/ build up sets of 6-10 reps - this is to prepare you for the heavier working load that you’ll perform as a working set so most of your energy should be conserved for these sets. Only do this for the compound lifts.

▫️4 working sets for each workout: 12 to18 reps for your working sets. They should be taken to 2-3 reps shy of failure for this week.

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Flat dumbbell press

Coaching instructions

▫️3 preparation/ build up sets of 6-10 reps - this is to prepare you for the heavier working load that you’ll perform as a working set so most of your energy should be conserved for these sets. Only do this for the compound lifts.

▫️4 working sets for each workout: 12 to18 reps for your working sets. They should be taken to 2-3 reps shy of failure for this week.

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position

Plate loaded machine incline chest press

Coaching instructions:
No preparation /build up sets needed. Go right into a working set using a weight you believe that will challenge you for the given rep ranges:
▫️4 working sets for each workout: 12 to18 reps for your working sets. They should be taken to 2-3 reps shy of failure for this week.

- Keep your core tight and your back straight. 
- Bring your hands up and together squeezing your pecs
- Lower slowly

High cable fly

Coaching instructions:
No preparation /build up sets needed. Go right into a working set using a weight you believe that will challenge you for the given rep ranges:
▫️4 working sets for each workout: 8 to 12 reps for your working sets.

Pro tip:
Assisted dip machine if needed.
Add weight to dips if needed to make it more challenging , all based on how YOU feel and build up as you get stronger.

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Chest dips

For this exercise I want you to do either triangle or wide grip push ups. Lean forward with your chest.
Use incline bench if needed to make it more manageable.
 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up


For this exercise I want you to do 3 sets to failure. Focus on squeezing the triceps at the top of reps.

Week 1 Day 1: CHEST

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