Name: Playbook - Tommy Newell - W6/D4 Chest/Triceps
Uploaded: 2022-11-06T03:02:01.505Z
Duration: 60 min
Description: W6/D4 Chest/Triceps

Johari

- Start with your hands on a bench
- Bend at the elbows to come down 
- Keep elbows near your side 
- squeeze chest at the top of each rep

Incline bench push ups

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

Flat bench press

- 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

- 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

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips (triceps)

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

Cable rope triceps extensions

- 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

W6/D4 Chest/Triceps

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

Chad

James Nguyen

Steven

W1/D1 Chest/Shoulders

Alberto

Ashley

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.

lillian

W1/D3 Quads/Calves

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..

W6/D4 Chest/Triceps

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