Name: Playbook - Victoria D’Ariano - W4/D5 - Chest + Triceps
Uploaded: 2021-01-18T11:44:55.904Z
Duration: 70 min
Description: W4/D5 - Chest + Triceps

My upper body feels like its gonna explode

Jennifer

1.	Standing I’s, Y’s, T’s Warm up (light weight) 3 x 10 reps of each.

2.	DB Flat Chest Press 4 x 15, 12, 10, 10 reps (increasing weight)

3.	Incline DB Flyes 4 x 12-15 reps

4.	Incline DB Chest Press Machine 4 x 4 x 15, 12, 10, 10 reps (increasing weight)

5.	Cable Flyes 4 x 10-12 reps

Triceps:

1.	Single Arm Underhand Cable Press downs 4 x 12-15 reps

2.	Decline DB Skull Crushers 4 x 10-12 reps

3.	Bodyweight (or weighted) Dips 3 x 15 reps

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

- Lie down on a incline bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.
- Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other. Raise the dumbbells up like you're pressing them, but stop and hold just before you lock out. This will be your starting position.
- With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
- Return your arms back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.

Incline DB Chest Flyes

- Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the top of the pectorals at the beginning of the motion. Your chest and head should be up and your shoulder blades retracted. This will be your starting position.
- Press the handles forward by extending through the elbow.
- After a brief pause at the top, return the weight just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete.

Incline Chest Press Machine (leverage machine)

-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

-Start with a supinated (underhand grip)
-Start with chest up and open, core nice and tight.
-Start with the handle up towards your chest and pulldown and bring the handle to the sides of your body.
-Completely extend your arms - therefore in this exercise your will perform a full extension of the arms and lockout.

Single Arm Underhand Grip Cable Press-downs

- Secure your legs at the end of the decline bench and slowly lay down on the bench.
- Using a close grip (a grip that is slightly less than shoulder width), and hold your DB’s over you with your arms locked and elbows in. The arms should be perpendicular to the floor. This will be your starting position.
- Now lower the DB’s down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.
- Using the triceps to push the DB’s back up, press it back to the starting position as you exhale.
- As you breathe in and you keep the upper arms stationary, bring the DB’s down slowly by moving your forearms in a semicircular motion towards you until you feel the DB’s slightly to the sides of your head.

Decline DB Skull Crushers

-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.

Bench Dips

W4/D5 - Chest + Triceps

Flore

Oh i feel my muscles 😂 i mean this part of body i trained less rhan other and nice that now i start work on my shoulders

Kristina

Michaela

W1/D1 - Shoulders

Lydia Quinones

W1/D2 - Back + Biceps

Love it as always but I do wish you could swap out exercises if you are not able to do one of them!

Laura

Amber

Danielle

W1/D3 - Legs

W1/D5 - Chest + Triceps

Casandream

Demi

Your program helps me not hate quad day as much 😂😂

Kerry

W1/D6 - Legs

W2/D1 - Shoulders

W2/D2 - Back + Biceps

Tiffany Lindsay

Jade

W2/D3 - Legs

W2/D5 - Chest + Triceps

Anonymous

I have the biggest love hate relationship with those squat holds 😂🥵

Kendra

W2/D6 - Legs

W3/D1 - Shoulders

W3/D2 - Back + Biceps

W3/D3 - Legs

I love these work outs! I feel amazing after

maria

W3/D5 - Chest + Triceps

Waiting on the day I can do the squats for 30 seconds without taking a break 😰

W4/D5 - Chest + Triceps

Community

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