Name: Playbook - Uzoma Obilor - W7/D2 CHEST / TRICEPS
Uploaded: 2022-09-01T11:32:22.495Z
Duration: 110 min
Description: W7/D2 CHEST / TRICEPS

1.)DB Inclined Bench Press (5 X 4-10 Reps)
2.)Inclined DB Fly (4 X 4-10 Reps)
3.)Cable Flys (4 X 6-10 Reps)
4.)Smith Machine Inclined Bench (5 X 4-10 Reps)
5.)Dips (4 X Burnout)
6.)Single Arm DB French Press (4 X 4-10 Reps)
7.)DB Kickbacks (4 X 6-10 Reps)

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

DB incline 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

- Squeeze arms togther in front of your chest
- Maintain a tight core and get a good stretch

Cable Fly

- 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

Smith Machine Inclined Bench Press

- 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

Dips

Single Arm DB French Press

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

DB Kickback

W7/D2 CHEST / TRICEPS

Luis2720

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W3/D1 LEGS

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W6/D1 LEGS

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W7/D1 LEG DAY

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Pierre

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W8/D4 SHOULDERS / TRAPS

W7/D2 CHEST / TRICEPS

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