Name: Playbook - Zone 247 - W3/D2 Chest Day
Uploaded: 2023-11-22T13:00:15.996Z
Duration: 60 min
Description: W3/D2 Chest Day

Maximise your chest gains with this focused workout. Start strong with bench presses, mix in incline and decline variations. Add chest flies, push-ups and finish with stretches for a sculpted and powerful chest.

- Grasp the handles with a full grip, your thumb circled around the handle. Maintain a neutral wrist position with your wrists in line with your forearms.

- Exhale and push outward until your arms are fully extended (don't lock the elbows). Keep your head steady against the back support during this movement and your neck still. You should feel resistance against the horizontal push.

- Pause briefly at full extension.

-Bend your elbows and return to the starting position, breathing in during this recovery.

Chest Press Machine (Plate Loaded)

- 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

Incline barbell chest press

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck flies

- Begin in a push up position with hands wide or narrow
- Lower body down to the ground
- Push through your arms to rise back up

Push Up

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

Cable Crossovers

W3/D2 Chest Day

W1/D1 Leg Day

Dasmine

W1/D2 Chest Day

W1/D3 Back Day

W1/D4 Chest & Shoulder Day

W1/D5 Arm Day

W1/D6 Cardio (Optional)

W2/D1 Leg Day

W2/D2 Chest Day

W2/D3 Back Day

W2/D4 Chest & Shoulder Day

W2/D5 Arm Day

W2/D6 Cardio (Optional)

W3/D1 Leg Day

W3/D3 Back Day

W3/D4 Chest & Shoulder Day

W3/D5 Arm Day

W3/D6 Cardio (Optional)

W4/D1 Leg Day

W4/D2 Chest Day

W4/D3 Back Day

W4/D4 Chest & Shoulder Day

W4/D5 Arm Day

W4/D6 Cardio (Optional)

W3/D2 Chest Day

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