Name: Playbook - Uzoma Obilor - W2/D2 Chest
Uploaded: 2022-09-01T11:28:57.370Z
Duration: 45 min
Description: W2/D2 Chest

- Regular push-ups 4 X 10-25 reps
- Archer pushups 4 X 10-15 reps
- Arched floor DB bench press 5 X 10-15 reps
- Arched floor DB fly 4 X 8-15 reps
- Dips 4 X Burnouts

-Start in pushup position.
-Lower your body until your chest touches the ground.
-Press yourself back to the starting position. 
-Repeat

Regular push ups

-Start in pushup position with your hands wide and fingers pointed slightly out.
-Shift your bodyweight one direction and lower yourself with one arm at the side of your body and the other arm slightly bent and at extension.
-Press yourself back up and to the center.
-Repeat to other side

Archer pushups

-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

-Lay on the ground with your legs bent and your feet flat on the ground while holding a dumbbell in each hand at arms length above you. 
-Elevate your hips off the ground and hold so that you are resting on your upper back and shoulders
-With slight bent arms lower the dumbbells to your sides until your upper arm is touching the ground.
-Raise the dumbbells back up to canter above your body as you squeeze your chest.
-Repeat

Arched floor DB fly

-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 to burnout

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