Name: Playbook - Uzoma Obilor - Week 1/ Day 2 (Chest)
Uploaded: 2022-09-01T11:28:57.126Z
Duration: 90 min
Description: Week 1/ Day 2 (Chest)

Logan

James

Mikal

Nashon

Rickey

Anthony Campos

It was excellent! Really felt the pump in the chest. Thanks Uzoma

Bassem Elzamel

FLAT BENCH PRESS (5 X 6-12 REPS)
INCLINED BENCH PRESS (5 X 6-12 REPS)
DECLINED BENCH (4 X 6-12 REPS)
INCLINED DB FLY (4 X 6-15 REPS)
PEC DECK MACHINE (4 X 8-12 REPS)

"- Lie back on a flat bench with feet firm on the floor. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso and the floor. This will be your starting position.
- As you breathe in, come down slowly until you feel the bar on your middle chest.
- After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions"

Barbell flat bench press

"- Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
- From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
- After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the bar back in the rack."

Barbell incline bench press

"- Secure your legs at the end of the decline bench and slowly lay down on the bench.
- Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. The arms should be perpendicular to the floor. This will be your starting position. Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.
- As you breathe in, come down slowly until you feel the bar on your lower chest.
- After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up).
- Repeat the movement for the prescribed amount of repetitions.
- When you are done,

Barbell decline bent press

"- Hold a dumbbell on each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees.
- Extend your arms above you with a slight bend at the elbows.
- Now rotate the wrists so that the palms of your hands are facing you. Tip: The pinky fingers should be next to each other. This will be your starting position.
- As you breathe in, start to slowly lower the arms to the side while keeping the arms extended and while rotating the wrists until the palms of the hand are facing each other. Tip: At the end of the movement the arms will be by your side with the palms facing the ceiling.
- As you exhale start to bring the dumbbells back up to the starting position by reversing the motion and rotating the hands so that the pinky fingers are next to each other again. Tip: Keep in mind that the movement will only happen at the shoulder joint and at the wrist. There is no motion that happens at the elbow joint.
- Repeat for the recommended amount of repetitions."

Dumbbell incline chest fly

Sit up tall and relax your neck and shoulders. Your feet should be flat on the floor.
Grab the handles so that your palms are facing forward. Note that some machines have a foot bar that you need to push in order to release the handles and bring them forward.
Press your arms together in front of your chest with a slow, controlled movement. Keep a slight, soft bend in the elbows with wrists relaxed.
Pause for one second once your arms are fully "closed" in front of your chest.
Bring your arms slowly back to the starting position, opening your chest and keeping posture strong and upright.

Pec deck fly machine

Week 1/ Day 2 (Chest)

I don’t have a hack squat machine at my gym but I made up for it with 1000 skips instead 🤙🏼

Week 1/ Day 1 (Legs)

Week 1/ Day 3 (Back)

Week 1/ Day 4 (Shoulders)

Jesus

It was good. It would be nice if you would add some calf’s on leg day as well. Thanks.

Week 1/ Day 2 (Chest)

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