Name: Playbook - Tyrone Woods - Chest Day- 16
Uploaded: 2023-03-17T02:20:04.894Z
Duration: 75 min
Description: Chest Day- 16

- Run at least 1 mile
- Run at a good pace for you 
- Increase speed and intensity as you progress

Running

- Lie flat on your back on a decline bench with a plate above head and feet locked in
- Curl your torso up until it is almost perpendicular to the floor
- lower yourself back to starting position

Decline sit up (Weighted)

- From a decline bench position grab a plate 
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Decline Russian twists (Weighted)

- Lay on your back, hands gripping the bench
- Raise your legs off the ground until perpendicular to bench
- Lower them, stopping just short of them resting

Decline Lying leg raises

Abs warmup

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

- Begin by lying on a flat bench with dumbbells at your chest held with an underhand grip
- Press the dumbbells up engaging your chest 
- Lower the dumbbells back to your chest with control

Chest Press (Underhand Grip)

- Hold a weight plate sandwiched together between your palms at chest height
- Elbows tucked and fingers pointed forward
- Extend your arms and press the plate straight out from your chest
- Return plate to start position

Incline svend press

- Keep your core tight and your back straight. 
- Bring your hands up and together squeezing your pecs
- Lower slowly

Incline cable fly

- Keep your elbows close to your body
- Come down until your arms are at about 90 degrees
- Push through your hands extending your engaging your triceps to come up

Weighted dips

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you come up

Decline push up

Chest Day- 16

Andrew

The back is absolutely fried🔥🔥Great workout🤟

Mason

Hardcore back day. Amazing pump throughout.

Back Day-1

Chest is currently cramping up from this workout

Tyrone Woods

Chest Day-2

Arm Day-3

Chest Day- 16

More workouts from Tyrone Woods