Name: Playbook - Victoria D’Ariano - W4/D1 Chest & triceps
Uploaded: 2021-02-02T22:34:12.168Z
Duration: 50 min
Description: W4/D1 Chest & triceps

- Banded external rotation 5 x 10  (warm up)
- Db fly 4 x 15
- Flat db press 4 x 12-15 
- Cable chest fly 4 x 12-15
- Dips 4 x failure 
- Db tate press 4 x 12
- Cable tricep press down 4 x 12

- Keep your elbow close to your body
- Externally rotate your arm

External rotations

- Keep a slight bend at the elbows 
- Come down until your elbow is about at the height of the bench 
- Engage your chest as you come in

Db chest flyes

-Lay on your back with a dumbbell in each hand extended above you
-Lower the dumbbells to the side of your chest
-Press the dumbbells back to full arm extension
-Repeat

Db chest press

-Set both pulleys directly at (or slightly above) shoulder height and select the desired weight.
-Grasp both handles with a neutral grip and take a step forward to split the stance.
-Press the handles to lockout while flexing the pecs and extending the elbows.
-Keep a slight bend in the elbows, move entirely at the shoulder joint, and slowly allow the arms to open while the pecs stretch.
-Return to the starting position by flexing your pecs and bringing the handles together at chest height.
-Slowly lower back to the starting position and repeat for the desired number of repetitions.

Cable chest fly

-Sit down on a bench, hands next to your thighs. (You can also perform a bench dip off a stair or other elevated surface; the same steps apply.)
-Walk your feet out and extend your legs, lifting your bottom off the bench and holding there with extended arms.
-Hinging at the elbow, lower your body down as far as you can go, or until your arms form a 90-degree angle.
-Push up through your palms back to start.

Dips ( to failure each set )

-Lay flat on a bench with a dumbbell in each hand extended above you
-Hinge at your elbows bringing the dumbbells together at your chest
-Press them back to the starting position
-Repeat

Db tate press

-Stand with your band attached above head height and handles in each hand
-With your elbows at your sides extend your arms until your tricep is contracted
-Release contraction and raise hands back to starting position
-Repeat

Cable tricep pushdown

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