Name: Playbook - Tyrone Woods - Chest Day-9
Uploaded: 2023-03-17T02:20:04.851Z
Duration: 70 min
Description: Chest Day-9

We will focus our chest day on strength and hypertrophy so there will be exercise with low reps (heavy weight) and high reps (low weight)

- 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

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline Barbell bench press

This superset will be a combination of seated cable flys and push-ups!

- Start with a seated fly machine or bring a bench to the cables (small incline)
- With a slight bend in the elbows, squeeze chest to bring handles towards each other

Seated Flys

- Start with your hands a little outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups

Chest Pump Superset

-  Stand with dumbbells in both hands with palms facing each other, maintaining a slight bend at the elbows
- Lower the dumbbells to your sides opening your chest
- Bring the dumbbells back together squeezing your chest

Dumbbell decline chest fly

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

Weighted dips

- Sit down on the seat sideways with back pass as support
- Grab the handle with one arm and bring it across your chest getting a good squeeze 
- Return and repeat
- Both arms

Single Arm Fly (Machine)

Chest Day-9

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

Shoulder Day-4

Quads Day-5

Chest Day-9

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