Name: Playbook - Trevor Siggs - W3/D5 Chest Day
Uploaded: 2021-05-18T17:17:14.424Z
Duration: 40 min
Description: W3/D5 Chest Day

Hit these muscle building chest exercises to engage every part of the upper, middle and lower chest. Be on the lookout each week for added weight and sets to exercises.

Bench should be on a slight incline between 15-30 degrees. You want to bring the weight down as far as possible without bouncing off the chest, this will help you get a full range of motion and added muscle tension. Avoid hitting the weights against each other on the top of the press as well, keep feet fully planted at all times!

Low Incline Bench Press

Slight bend in elbows as you hit each rep.

DB Incline Flies

Make sure feet are planted and extend the DB as much as possible for added tension.

DB Pullovers

One arm will bench the DB as the other arm will hold the DB for added tension. Have a slight a bend in the elbow as you hold and make sure each arm gets 8 reps.

DB Alternating Bench Press w/ Holds

Deficit Push-Ups on Yoga Ball. Use a bench if you cannot hold your feet stable enough on yoga ball. Rep out each set to failure!

Deficit Push-Ups

Use standard chess press machine and turn chest to face toward the grips. Focus tension on each side of chest with controlled reps and posture. 12 reps for each side.

Lateral Chest Presses

W3/D5 Chest Day

Jeff

Amazing ! It would great if you can add alternative workouts when machines are not available at the gym

Good.  Did this as a home workout so trying to find some pull up alternates. Otherwise great workout!

Joseph

W1/D1 Back/Cardio Day

Alex

reverse hack squat machine doesn’t exist at either of the two large gyms I have access to - potential alternative workouts could be helpful

Mikey

W1/D2 Leg Day

Great workout.  It was nice to add some structure to my routine.  Hoping to keep it up 👍🏻

Daniel

Bruce Islas

W1/D3 Arms & Abs

W1/D4 Rest/Recovery/Cardio Day

super pump, could be a bit longer though, maybe one exersice more??

Nico Casal

Great. The last exercise was hard to copy. I’m not supposed to lean against the seat right?  It also felt like I was pushing up vs out.

Casey

W1/D5 Chest Day

It was a great way to relax my muscles after a week of intense training! 🦵

W1/D6 Rest/Recovery/Cardio Day

These are so great and efficient - thank you

Brian

A great burning workout! Shoulder and ABS are on 🔥

Rene lopez

W1/D7 Shoulders & Abs

Back and shoulders are burnin! The cardio in the end 🥵 worth it!

W2/D1 Back/Cardio Day

Always a killer, but amazing workout 👊🏻

Josh Josevski

W2/D2 Leg Day

W2/D3 Arms & Abs

W2/D4 Rest/Recovery/Cardio Day

Jeremy

Chest is really burning those last reps woohoo! The progress is feeling good!!!

W2/D5 Chest Day

W2/D6 Rest/Recovery/Cardio Day

Being really consistent this week on the program!! Shoulders are burning 🥵 up 🔥

W2/D7 Shoulders & Abs

These workouts just keeping getting better and better. I definitely seeing results and feeling real good. Big progress ahead!

W3/D1 Back/Cardio Day

Friday night! Heavy leg day. Getting this chicken 🍗 thick! 😂 feeling good leaving the gym 💥👊🏽

W3/D5 Chest Day

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