Name: Playbook - Victoria D’Ariano - W1/D4 Friday: Chest & Triceps
Uploaded: 2021-01-18T11:47:29.495Z
Duration: 45 min
Description: W1/D4 Friday: Chest & Triceps

🔥🔥🔥 honestly I can’t do push up, I just found an substitute for push up ☺️

Tenneh

Alannah

Great burn COULDNT even do the push ups I was shaking so bad

Jade

Jennifer

Friday: Chest & Triceps

*CHEST
- Standing I’s, Y’s, T’s warm-up (lightweight) 3 x 10 reps of each
- DB flat chest press 4 x 15, 12, 10, 10 reps (increasing weight)
- Peck deck machine flyes 4 x 12-15 rep
- Incline DB chest press 4 x 4 x 15, 12, 10, 10 reps (increasing weight)
- Low cable flyes 4 x 10-12 rep

*TRICEPS:
- Cable single arm hammer press downs 4 x 12-15 reps/arm
- Cable straight bar overhand press downs 4 x 10-12 rep
- Close-grip push-ups 4 x failure

Standing I’s Y’s T’s

"- Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.
- Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
- Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times. This will be your starting position.
- Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly. "

Flat dumbbell chest press

- Allow your arms to completely open up- enough to feel a stretch but this shouldn’t hurt
- Squeeze your chest together and the drive your arms up and together

Peck deck machine flyes

"- Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other.
- Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width.
- Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
- Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.
- Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Tip Ideally, lowering the weights should take about twice as long as raising them.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells."

Incline dumbbell chest press

- Start with a staggered stance
- Keep a slight bend at the elbow, open enough to feel a stretch
- Squeeze in the middle
- Keep chest up and open

Low cable flyes

- Start with chest up and open, core nice and tight
- Start with the rope up towards your chest and pull down and bring the handle to the sides of your body
- Completely extend your arms-therefore in this exercise you will perform a full extension of the arms and lockout

Cable single arm press downs

"- Attach a bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
- Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. The thumbs should be higher than the small finger. This is your starting position.
- Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
- After a second hold at the contracted position, bring the V-Bar slowly up to the starting point. Breathe in as you perform this step.
- Repeat for the recommended amount of repetitions."

Cable tricep press downs

- Keep your hands close in the starting position
- Flex at the elbows keeping them close to your body

W1/D4 Friday: Chest & Triceps

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