Name: Playbook - Uzoma Obilor - W3/D2 CHEST DAY
Uploaded: 2024-05-01T13:39:32.487Z
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

W3/D2 CHEST DAY

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