Name: Playbook - Uzoma Obilor - W1/D2 CHEST DAY 😤
Uploaded: 2022-09-01T11:28:57.085Z
Duration: 90 min
Description: W1/D2 CHEST DAY 😤

EDDIE THOMAS

Derek

misha

1.)Bench Press (5 X 6-12 reps)
2.)Dips (4 X 12 reps)
3.)Inclined DB Fly (4 X 6-12 reps)
4.)Smith Machine Incline Bench (5 X 6-12 reps)
5.)Push Ups (4 X 20 reps)

- 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

- 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

- Begin lying on an incline bench with arms extended and palms facing each other
- Lower the dumbbells to your sides opening your chest
- Bring the dumbbells back together squeezing your chest

Inclined DB Fly

- 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

Smith Machine Inclined Bench Press

- Start in push up position 
- Bend your elbows to lower down until chest touches the floor
- Straighten arms to return to the starting position

Push Ups

W1/D2 CHEST DAY 😤

Alex Febles

Loved this leg day challenging but to the point no fluff. 🔥🔥🔥 appreciate the breakdown of sets and added timer.

Lawrence

That backdown set of 20 was CRAZY 😮‍💨😮‍💨😮‍💨…but we powered thru!!! 💪🏾💪🏾💪🏾

W1/D1 LEG DAY 🔥

W1/D3 BACK DAY 🦍

Military press
95/115/115/115/115

Db lat raise
20/20/30/30/30

Front delt raise
45/45/45/45

Do not have a shoulder press machine. 
Bent over rear delt raises
20x 4 sets 10lbs

W1/D2 CHEST DAY 😤

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