Name: Playbook - Uzoma Obilor - W3/D2 CHEST DAY 🐺
Uploaded: 2022-09-01T11:28:57.266Z
Duration: 100 min
Description: W3/D2 CHEST DAY 🐺

1.)Inclined Bench Press (7 X 4-12 reps)
2.)Inclined DB Fly (4 X 6-12 reps)
3.)Inclined Chest Press (4 X 4-10 reps)
4.)Dips (4 X Burnouts)
5.)DB Bench Press (4 X 6-10 reps)

- 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

Inclined Bench Press

- 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

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full extension then return to starting position

Inclined Chest Press Machine

- 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 by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

DB Flat Bench Press

W3/D2 CHEST DAY 🐺

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Matt

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W2/D3 BACK DAY 💯

W2/D4 SHOULDER DAY☄️

W2/D5 ARM DAY 💣

W3/D1 LEG DAY 🐻

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W3/D5 ARM DAY 🐊

Don’t take a week off and try to come back and do this workout 🥵

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W6/D1 LEG DAY ✊🏽

W6/D2 CHEST DAY 🤟🏽

W6/D3 BACK DAY 🦣

W6/D4 SHOULDER DAY🪨

W6/D5 ARM DAY 🐍

W7/D1 LEG DAY 🦬

W7/D2 CHEST DAY ☄️

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W7/D4 SHOULDER DAY🌋

W7/D5 ARM DAY 🥐

W8/D1 LEG DAY 🏋🏽‍♂️

W8/D2 CHEST DAY 🚀

W8/D3 BACK DAY ⚓️

Pedro

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