Name: Playbook - Victoria D’Ariano - W1/D5 Chest + Triceps
Uploaded: 2021-09-10T15:10:02.038Z
Duration: 45 min
Description: W1/D5 Chest + Triceps

Jessica

- Single Arm Flat Chest Press 4 x 12 reps/arm
- Alternating Db Chest Flyes 4 x 10 reps/arm
- Standing Chest Press 4 x 12 reps
- Standing Chest Flyes 3 x 10 reps
- DB (two hands) Skull Crushers 4 x 10 reps
- Kneeling Single Arm Tricep Kickbacks 4 x 10 reps/arm

- Begin by lying supine on a flat bench with dumbbell above your chest
- Lower dumbbell to chest level 
- Press dumbbell back up over your chest
- Complete desired reps then repeat on the opposite side

Db Single Arm Chest Press

- On a flat bench with your arms extended and palms facing each other
- Lower one dumbbell to your side opening your chest
- Bring the dumbbell back up squeezing your chest
- Repeating with the other arm back and forth

Alternating Db Flyes

- Squeeze a dumbbell in front of your chest
- Press the dumbbell out 
- Return the dumbbell back to your chest

Standing Db Chest Press

- Start by standing tall, with feet staggered, and a Db in each hand
- Bring your hands (up and forward) together engaging your chest
- Pause and let your arms return back to the starting position

Standing Db Chest Flyes

-Lay on the ground with a dumbbell in each hand above your chest in a neutral hand position
-Band your arms at thee elbow lowering the dumbbells to the outside of your head 
-Extend your arms back to the starting position 
-Repeat

Skull Crushers

- From kneeling position 
- Keeping your back flat and arm next to ribs elbow bent at 90 degrees
- Extend dumbbell back until arm is parallel to your back
- Lower back to starting position
- Complete desired reps then repeat on the opposite side

Kneeling Single Arm Kickback

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