Name: Playbook - Steven Cao - Week 2 Day 1: CHEST + BICEPS
Uploaded: 2022-12-28T22:36:26.132Z
Duration: 60 min
Description: Week 2 Day 1: CHEST + BICEPS

Ruel

Sierra

Roberto

Week 2 : STRENGTH FOCUSED WEEK

• We will be focusing on increasing weight workload by 25-35%  which will be lesser volume compared to week 1.
◽️I want you to do 2-3 preparation 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.

▫️3 working sets for each workout aiming for 8 -12 reps - working sets this week should be to complete failure. 
This week aim to go heavier than week 1 on exercises.

Chest Exercises:
Incline barbell bench press
Flat barbell bench press 
Pec dec / chest fly machine 
Cable chest flys - superset - push-ups 
( 2 sets focusing upper chest 2 sets focusing lower chest for flys)

Bicep Exercises :
Reverse ez bar curl
Rope cable curl
Preacher machine curls

Coaching Instructions

◽️I want you to do 2-3 preparation/ warm 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.

▫️3 working sets for each workout aiming for 8 -12 reps - working sets this week should be to complete failure. 
This week aim to go heavier than week 1 on exercises.

- 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 (barbell)

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

Exercise Instructions
For the first 3 sets we are going to warm up and aim for 8 to 10 reps.

For the next 3 working sets I want to go heavier the rep ranges will be 8 to 12 reps. Don't be afraid to use a spotter.
Rest for 2 mins in between sets.
Increase weight as needed these reps should be challenging and the heavies for the listed rep range. 

Total of 3 working sets & 3 warm ups/ build up sets.

Flat bench press

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Exercise Instructions
We won’t be doing any warm up sets, choose a weight you believe that will be challenging for the rep ranges assigned.
Total working sets 4 aiming for 8-12 reps each set. 

Rest 45-60 seconds between sets

Dumbbell chest fly (flat)

Superset these exercises , focus on bringing biceps to chest for flies. 

Push ups do off incline bench if needed - aim for failure!

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

High cable fly

'- Thumb and pointer finger touching (diamond shape) with your hands 
- 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.

Diamond push ups

Cable flies + push ups

◽️ 2 warm up/ build up  sets of 10-12 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.

▫️3 working sets for each workout aiming for 8 -12 reps - working sets this week should be to complete failure. 
This week aim to go heavier than week 1 on exercises.

- Hold the bar with reverse grip
- Engage your biceps as you curl bar towards your shoulder
- Lower under control to starting position

Reverse grip EZ bar curl

▫️3 working sets for each workout aiming for 8 -12 reps - working sets this week should be to complete failure. 
This week aim to go heavier than week 1 on exercises.

- As you curl up engage your biceps
- Lower with a slow controlled movement

Machine preacher curl

Coaching Instructions 
▫️3 working sets for each workout aiming for 8 -12 reps - working sets this week should be to complete failure. 
This week aim to go heavier than week 1 on exercises.

- Hold the rope with your palms facing each other
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Week 2 Day 1: CHEST + BICEPS

Community

More workouts from Steven Cao