Name: Playbook - Zone 247 - W1/D1 Chest & Triceps
Uploaded: 2023-11-14T13:24:31.005Z
Duration: 60 min
Description: W1/D1 Chest & Triceps

Transform your upper body with this dynamic chest and tricep workout. Begin with bench presses to ignite your chest, then move to tricep dips and pushdowns for targeted sculpting. Integrate chest flies and tricep dips for a balanced approach. Conclude with stretches for a well-defined, powerful upper body.

- 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 Bench Press

- Get a good stretch 
- Cross your arms over at contraction
- Alternating which arm is in front

Cable Crossovers

- 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 (Add Weight Over Time)

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar or rope down until your elbows are straight
- Bend the elbows to return to the starting position

Cable Tricep Pull-down

W1/D1 Chest & Triceps

W1/D2 Back & Biceps

W1/D3 Legs

W1/D4 Shoulders & Abs

W1/D1 Chest & Triceps

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