Name: Playbook - Uzoma Obilor - W1/D2 Chest
Uploaded: 2022-09-01T11:28:57.325Z
Duration: 45 min
Description: W1/D2 Chest

- Arched floor DB bench press 5 X 10-15 reps
- Wide grip pushups 4 X 10-20 reps
- Declined pushups 4 X 10-20 reps
- DB hex press 4 X 10-20 reps
- Dips 4 X Burnouts

-Lay on your back with legs bent and feet flat on the ground with a dumbbell in each hand at your chest.
-Elevate your hips off the ground so that you are resting on your upper back and shoulders.
-Press the dumbbells to full arm extension. Lower dumbbells until your elbows touch the ground.
-Repeat

Arched floor DB bench press

-Start in pushup position with your hands wide.
-Lower yoursell until your chest touches the ground.
-Press yourself away from the ground to full arm extension.
-Repeat

Wide grip push ups

-Start in a pushup position with your feet elevated onto a chair. 
-Lower your body towards the ground as far as possible.
-Press your body back up to full arm extension.
-Repeat

Declined pushup

-Lay on the ground on your back with your legs bent and feet flat on the ground as you hold a dumbbell in each hand together at arms length above you.
-Raise your hips slightly off the ground and then lower the dumbbells held together to your lower chest keeping your elbows at your sides.
-Press the dumbbells away from your chest to full extension.
-Repeat

Floor DB Hex Press

-Start on your knees with a chair on both sides of your body.
-Place your hands on the chairs and elevate yourself off the ground.
-Lower your body towards the ground by bending your elbows behind you. 
-Extend your arms raising you up away from the ground working your triceps. 
-Repeat

Dips until burnout

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