Name: Playbook - Steven Cao - Week 3 Day 1 : Chest + Triceps
Uploaded: 2022-12-28T22:36:26.162Z
Duration: 60 min
Description: Week 3 Day 1 : Chest + Triceps

Weldon

Week 3 VOLUME + STRENGTH COMBINED THIS WEEK*

• We  will be incorporating and utilizing supersets & rest/ pause sets  - using a manageable weight is for all sets is going to be a key point to follow.
• For the supersets exercises you will only be completing 3 working sets aiming for 10-12 reps for both exercises within the superset.
• For rest/ pause sets aim for 8-10 reps per segment.
• For straight sets use a moderate manageable weight to perform assigned rep range.

◽️3 working sets for each working sets aiming for 8-12 reps. - working sets should be met at the given rep ranges. (Try to use 70-75% of 1 rep max)

Chest Exercises:
Pec dec machine - straight set 
Incline barbell press - rest/ pause 
Flat dumbbell press superset db flys
Cable chest fly superset triangle push ups
Chest Machine press superset Dips 

Tricep Exercises :
Single arm Tricep extension 
Rope push down - rest/pause 
Dumbbell overhead extension

▪️2 warm up/ build up sets: 10-12 reps.

▫️3 working sets for each workout aiming for 8 -12 reps -  for this exercise focus on squeezing pecs and bringing biceps towards chest. 
Do not take these sets to failure.

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Chest fly machine

Exercise Instructions

▫️2 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.

▫️3 working sets for each workout using this sequence. 
Starting off the exercise I want you to aim for 8-10 consecutive reps, once completed rest for 20-25 seconds then immediately aim for another 8-10 consecutive reps. Use a weight that is manageable for this sequence.


- 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)

3 supersets using flat db press and flat db flys

Exercise Instructions
For this exercise follow this sequence:
I want you to do 8-12 reps aiming to use 70-75% of max weight and make sure you are driving up with elbows keeping hands under dumbbells.

Total supersets 3 aiming for 8-12 reps each set. 

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

Flat dumbbell 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
For this exercise follow this sequence:
I want you to do 8-12 reps squeezing peak of rep for 2-3 seconds then finish the rep with a 2-3 second negative getting a good stretch. 

Total supersets 3 aiming for 8-12 reps each set. 

Rest 45-60 seconds between sets

Dumbbell chest fly (flat)

Flat db press superset db flys

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

3 total supersets aiming 10-12 reps for each exercise.

- 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

- 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

Chest machine press superset dips

▫️3 working sets aiming for 12-18 reps  
each side

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

Cable single arm tricep extension

▫️3 working sets for each workout using this sequence. 
Starting off the exercise I want you to aim for 8-10 consecutive reps, once completed rest for 20-25 seconds then immediately aim for another 8-10 consecutive reps. Use a weight that is manageable for this sequence.

- Stay upright and don't allow for your shoulders to overpower
- Spread rope apart at the bottom for a deeper contraction

Rope pushdown

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Exercise Instructions
For this exercise I want you to aim for higher reps using a weight that challenges you for 12-18 reps aiming for 3 working sets.
(Flex triceps in between sets to maximize blood flow)

Week 3 Day 1 : Chest + Triceps

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