Name: Playbook - Zac Perna - Pride 59 W3/D3- Chest & Triceps
Uploaded: 2022-01-10T00:08:09.618Z
Duration: 60 min
Description: Pride 59 W3/D3- Chest & Triceps

1. Dumbbell Flat Bench Press (3 Sets)
- 12 reps
- 10 reps
- Failure

2. Incline Machine Press (3 Sets)
- 12 reps
- 10 reps
- Failure

3. Seated Cable Fly (3 Sets)
- 15 reps
- 12 reps
- Failure

4. Dips (2 Sets)
- 10 reps
- Failure

5. Straight Bar Pushdowns (3 Sets)
- 10 reps
- 8 reps
- Failure

6. JM Press (Smith Machine/Barbell)- 2 Sets
- 10 reps
- Failure

- Maintain a tight core and use full range of motion.
- Start by having your hands just outside shoulder width and your chest under tension/a stretch.
- From here, squeeze your chest as you come up and hold the contraction at the top.
- Slowly return to the bottom and get a full stretch through the chest.

Note: play around with your hand positioning as you can rotate them slightly inwards to take tension off the shoulders and improve the contraction in your chest.

Dumbbell flat bench press

- Place your hands wide on the handles and place the seat in a position where hands are in line with your shoulders.
- On the way up, focus on contracting the upper chest and keeping your shoulder blades back.
- Hold the contraction at the top briefly and return to original position for full stretch through the chest. 
- Note: Consider where your elbows are during the movement and place them either higher or lower to improve contraction.

Incline Machine Press

- Set bench up so it’s just below 90 degrees (not completely upright).
- Have your hands set up in a line with your shoulders. Have a slight bend in the elbows (keep this consistent throughout movement).
- On the way up, keep shoulders back and bring hands to just inside shoulder width to maximise contraction.
- Hold contraction briefly, then slowly lower back down to full stretch.

Note: Consider arching back slightly to improve the contraction.

Seated Cable Fly

- Lean forward to apply more tension on your chest.
- Maintain control and stability.
- Come all the way down and hold the stretch at the bottom.
- On the way up, don’t lock out the elbows in order to keep tension on the chest. 

Note: If you’re fatiguing too quickly, consider giving yourself a slight push off the ground for assistance or placing a bench under you if you can’t reach the ground to do so.

Dips (Chest)

- Start with your arms at about 90 degrees and your hands shoulder-width apart.
- Whilst keeping your elbows in tight to your body, push down until the bar finishes underneath you and your arms are fully extended.
- Hold the contraction at the bottom and slowly return to starting position.

Straight bar pushdown

- Place hands just inside shoulder width on the bar.
- Keep elbows locked in tight to your side as you lower the bar.
- Lower the bar in line with your chin, and hold briefly at the bottom where it’s comfortable. 
- On the way back up, ensure you keep your elbows in tight. 

Extra: the higher you keep the bar, the more tension you’ll place on the triceps. So experiment with what’s comfortable for you to maximise tension.

JM Press (Smith Machine/Barbell)

Pride 59 W3/D3- Chest & Triceps

Lily

Mannnnnn what’s workout!!!! Glutes are cooked!!! 💪🏻🔥💪🏻🔥

Tracy

Kiara

W1/D1 Legs (Glute Focused)

What about Warming up?🕺🏼 Lovveddd thiiis

Rosa

W1/D2 Back and Biceps

Shelby

It hurts to hold my arms up to the car steering wheel - how am I to get home 🥲💔

Crystal

W1/D3 Chest + Triceps

Julia

Let’s see if I can walk home after this😂

Amira

W1/D4 Legs (Quad Focused)

Trina

W1/D5 Shoulders + abs

Great. Love waking up every morning and knowing I’m going to gym with a great and constructed workout.

Lucinda

W2/D1 Legs (Glute Focused)

Jacob Cruz

BEST WORKOUT I’VE EVER HAD IN MY EXISTENCE!!!

Iesha

Cooked my back and bi’s. Broke my plateau and I’m hitting some PB’s again. Happy with my progress so far and I’m only 2 weeks in 😁

Molly

W2/D2 Back and Biceps

Trent

Great 👍 My triceratops have gone extinct. 🦖🦕🦖

Margo

W2/D3 Chest + Triceps

Great tips! I am destroyed… a shell of a person.  I’ve actually lost the will to leave a witty comment and once again, I don’t know how I’m going to get upstairs.

Targets everything especially if you've got that mind muscle connection down. Really effective session 👌🏽

W2/D4 Legs (Quad Focused)

freaking fantastic. Upped weights and it felt great

W2/D5 Shoulders + abs

Abbey

Glutes on fire 🔥 
Zac Perna - putting junk in your trunk since 2017.  New slogan? No. Okay.

W3/D1 Legs (Glute Focused)

Great exercise covering full-back muscles, app if really helpful👍

Mohammad

W3/D2 Back and Biceps

I think I get it… I pay you to tell me to do things to myself that are guaranteed to hurt (for quite a while). Genius 👍

Best chest and tricep workout I’ve done in a while! Definitely be doing this from now on

Maddison

W3/D3 Chest + Triceps

Always feel amazing after doing all the workouts! Seeing progress, I’m so happy 😇

W3/D4 Legs (Quad Focused)

Nice to end with the abusive abs super set.  My abdominals have officially switched off.  Innards may fall out unexpectedly.  This is on you.

Looks like I have natural shoulder pads. Thanks Zac ;)

Great. I am pushing myself harder every time :)

W3/D5 Shoulders + abs

Just glad that’s over.  In the words of His Holiness The Dalai Lama - “I haaaaaiiittcchhuuuu”.

You’re a wizard man. It’s freaking great

W4/D1 Legs (Glute Focused)

Best chest/bis workout. Would recommend to any 51 year old woman who doesn’t intend using her arms for a while…

10/10 best back and bicep workout I’ve done!

W4/D2 Back and Biceps

Great instruction 👍👍  Just trying to think of another name for Number Two… oh yes, 💩

W4/D3 Chest + Triceps

The leg press says “glute focus” and it’s quad day.  I’m confused ova heeeere

My legs are like jelly, best workout I’ve had in a while. Quads are rock hard thanks to this program

W4/D4 Legs (Quad Focused)

Not too sh-abby 👍 See what I did there? Also no video for dumbell seated raises and side raises… FIX IT OVA THERE

W4/D5 Shoulders + abs

I’ve hurt my back recently and can’t seem to find leg programs without barbells involved, had to improvise in some areas 🤙🏼

Courtney

W5/D1- Legs (Glute Focused)

W5/D2- Back & Biceps

W5/D3- Chest & Triceps

W5/D4- Legs (Quad Focused)

W5/D5- Shoulders

W6/D1- Legs (Glute Focused)

W6/D2- Back & Biceps

W6/D3- Chest & Triceps

W6/D4- Legs (Quad Focused)

W6/D5- Shoulders

Wowza! What a way to start the challenge!! Got the wobbles on near the end 😂

Casey

Pride 59 W1/D1- Legs (Hamstrings & Glutes Focused)

Solid workout 👍 I now have a bicep pump bigger than a teenage boy with a lock on his bedroom door.  I hope this comment isn’t public 😬

Pride 59 W1/D2- Back & Biceps

Hummus tell you that I do not like dips 🙅🏼‍♀️

I’m that weird person who loves leg day but this was my most enjoyable chest session yet!

Still really needing that section to add weights to track :) other then that mad pump 🤙🏼🤙🏼🤙🏼

Pride 59 W1/D3- Chest & Triceps

Loved it.  Actually starting to see results.  At this rate I will be ready to tackle F45 in no time!! 🤞

DOMS already, going upstairs tomorrow will not be fun 😂

Natalie

Pride 59 W1/D4- Legs (Quad Focused)

Hands up who liked that workout? Nobody. Nobody can put their hands up. Now go and have a think about what you have done.

Okkkkk I underestimated this before starting 😂 The shoulder pump after that was incred 🥵🔥

Pride 59 W1/D5- Shoulders

Bulgarians after hip thrusts… not sure if you’re the devil after programming that 😂

Pride 59 W2/D1- Legs (Hamstrings & Glutes Focused)

Pride 59 W2/D2- Back & Biceps

Pride 59 W2/D3- Chest & Triceps

Double pulsating lunges at the end? You are a monster.

Pride 59 W2/D4- Legs (Quad Focused)

Pride 59 W2/D5- Shoulders

Fav day of the week. 5 stars still but feel like it’s missing a glute med exercise - rounded back extension perhaps??? Also q re hip thrusts - I used to do constant tension but now have started doing dead stop, is there a preference for which would be better?

Pride 59 W3/D1- Legs (Hamstrings & Glutes Focused)

Pride 59 W3/D2- Back & Biceps

Pride 59 W3/D4- Legs (Quad Focused)

Pride 59 W3/D5- Shoulders

Threw some Bulgarians in at the end just to keep it spicy. Was a good addition, but not in the heat 🥵🤥

Pride 59 W3/D3- Chest & Triceps

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