Name: Playbook - Tommy Newell - W1/D4 Chest/Triceps
Uploaded: 2022-11-06T03:02:01.308Z
Duration: 60 min
Description: W1/D4 Chest/Triceps

James Nguyen

Ashley

add alternative workouts or machines as replacements. Unfortunately, the gym does not have certain machines on this workout list. Other than that yet another amazing workout..

lillian

David

Johari

- 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

Bodyweight dips (chest)

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- Keep your back flat against the pad
- Angle your elbows down slightly 
- Control the negative and squeeze at the top

Plate loaded flat chest press

- 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

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ-bar skull crushers

- Hinge forward until your chest is parallel to the floor
- Fully extend your arm back squeezing your tricep
- Slowly bend your elbow returning back to starting position
- Complete desired reps then repeat on the opposite side

Cable single arm bent-over tricep kickback

W1/D4 Chest/Triceps

Good workout.  Haven’t done chest and shoulders together much but liked this workout.

Chad

Steven

W1/D1 Chest/Shoulders

Alberto

W1/D2 Back/Traps

Good leg day.  Maybe add some hamstring work.

Adding alternative to machine/workout. A standing calf machine is not available at my gym.

W1/D3 Quads/Calves

Mike

W1/D5 Back/Biceps

I wish there was more abs in this workout but overall good

W1/D6 Hamstrings/Abs

W1/D7 Active Rest Day

W2/D1 Chest/Shoulders

W2/D2 Back/Traps

W2/D3 Quads/Calves

W2/D4 Chest/Triceps

W2/D5 Back/Biceps

W2/D6 Hamstrings/Abs

W2/D7 Active Rest Day

W3/D1 Chest/Shoulders

W3/D2 Back/Traps

W3/D3 Quads/Calves

W3/D4 Chest/Triceps

W3/D5 Back/Biceps

W3/D6 Hamstrings/Abs

W3/D7 Active Rest Day

W4/D1 Chest/Shoulders

W4/D2 Back/Traps

W4/D3 Quads/Calves

W4/D4 Chest/Triceps

W4/D5 Back/Biceps

W4/D6 Hamstrings/Abs

W4/D7 Active Rest Day

W5/D1 Chest/Shoulders

W5/D2 Back/Traps

W5/D3 Quads/Calves

W5/D4 Chest/Triceps

W5/D5 Back/Biceps

W5/D6 Hamstrings/Abs

W5/D7 Active Rest Day

W6/D1 Chest/Shoulders

Dr. Steve

W6/D2 Back/Traps

W6/D3 Quads/Calves

W6/D4 Chest/Triceps

W6/D5 Back/Biceps

W6/D6 Hamstrings/Abs

W6/D7 Active Rest Day

W7/D1 Chest/Shoulders

W7/D2 Back/Traps

W7/D3 Quads/Calves

W7/D4 Chest/Triceps

W7/D5 Back/Biceps

W7/D6 Hamstrings/Abs

W7/D7 Active Rest Day

W8/D1 Chest/Shoulders

W1/D4 Chest/Triceps

Community

More workouts from Tommy Newell