Name: Playbook - Uzoma Obilor - W5/D2 CHEST / TRICEPS
Uploaded: 2022-09-01T11:32:22.475Z
Duration: 110 min
Description: W5/D2 CHEST / TRICEPS

1.)Bent Over BB Row (6 X 4-12 Reps)
2.)Rack Pulls (5 X 6-10 Reps)
3.)Lat Row Machine (4 X 8-12 Reps)
4.)Assisted Pull Ups (4 X 8-12 Reps)
5.)EZ Bar Skullcrushers (5 X 6-10 Reps)
6.)Cable EZ Bar Pushdown (4 X 6-15 Reps)
7.)Seated Machine Dips (4 X 10-15 Reps)

- Start with the back flat and chest parallel to the ground
- Lift elbows up towards the ceiling until the barbell touches your chest
- Lower down until about mid shin

BB Bent Over Row

- Position the bar just below your knees, closer to your shins 
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Rack Pulls

- Keep your chest pressed into the pad
- Pull the handles back squeezing your back
- Pause at contraction then slowly return to starting position

Lat Row Machine

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ Bar skull crushers

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable EZ Bar Pushdown

Dip Machine

W5/D2 CHEST / TRICEPS

W5/D2 CHEST / TRICEPS

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