Name: Playbook - Zac Perna - W1/D3- Chest
Uploaded: 2022-04-27T22:05:52.807Z
Duration: 60 min
Description: W1/D3- Chest

Lily

Samuel Hayes

Stephen Stroud

I’m enjoyed it. Easy instructions and I can really feel the burn.

James

Hey bro really enjoying your training. Just give me inspo to try somthing different 💪🏾💪🏾

Jay Lazarus

Bro… where is my chest at?! 😮‍💨

Thomas

Edwin

1. Dumbbell Flat Bench Press (3 Sets)
- 10 Reps
- 8 Reps
- Failure

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

3. Lower Chest Cable Fly (4 Sets)
- 12 Reps
- 12 Reps
- Failure
- Failure

4. Chest Superset (2 Rounds)
- Dips (Failure)
- Seated Cable Fly (15, 12 Reps)

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up, focus on squeezing it to move the dumbbells.
- Slowly return to the bottom and get a full stretch through the 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 chest press machine

Same as the activations earlier only heavier. Keep the back arched and chest up. Use cable handles or hold the knobs like I am.

Lower Chest 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)

- 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

Chest Superset

W1/D3- Chest

Cody

It felt good. I def need some work on my shoulders, and this was what I was hoping for.

W1/D1- Shoulders

Ragheb

W1/D2- Lower Back

Ryan

W1/D4- Arms

W2/D1- Back (Upper Thickness)

W2/D2- Legs (Quad Focused)

My shoulders are cooked! I had to use body weight for the high  to low rear delt cable Flys. (Less than 20) lol

Great workout. I'm feeling the 🔥 in shoulders

W2/D3- Shoulders

W2/D4- Lower Back

Savage! I keep forgetting to mark workouts but training 5 days a week and I’m loving this program!

W1/D3- Chest

Community

More workouts from Zac Perna