Name: Playbook - Victoria D’Ariano - W4/D5 Chest + Triceps
Uploaded: 2021-06-15T17:36:08.781Z
Duration: 45 min
Description: W4/D5 Chest + Triceps

Db Alternating Chest Press 4 x 15 reps
Db Chest Flyes 4 x 12 reps
Standing DB Push-Press 4 x 10 reps/side
Bent-over Triceps Kick-backs 4 x 10 reps
Db Single Arm Overhead Triceps Extensions 4 x 10-12 reps
Push-ups 3 x 10 reps
Db Weighted Dips 3 x 10 Reps

-Lay on a flat bench with a dumbbell in each hand
-Complete chest presses alternating arms back and forth 
-Repeat

Db Alternating Chest Press

-Lay on a flat bench with dumbbell in each hand
-With a slight bend in your elbows lower the dumbbells to your side stretching your outer chest
-Contract your chest as you bring the dumbbell back to the starting position 
-Repeat

Db Flyes

-Stand holding a single dumbbell in your hand at your upper chest 
-Press the dumbbells up and away from you at and angle
-Return the dumbbell to the starting position and repeat

Standing DB push press

-Sand in a bent over braced position with a dumbbell in each hand
-Lock your elbows at your sides and extend your arms contracting your triceps 
-Release and repeat

Bent over tricep extension

-Stand holding a single dumbbell in your hand overhead
-Keep your elbow in a stationary position as you lower the dumbbells back behind your head 
-Extend your arm back to the overhead position contracting your tricep

Single arm tricep extension ( overhead )

Push-ups

-Perform dips off of a bench while holding a dumbbell in your lap 
-Repeat for desired reps

Db weighted dips

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