Name: Playbook - Zac Perna - W3/D1- Chest
Uploaded: 2022-04-27T22:05:52.839Z
Duration: 60 min
Description: W3/D1- Chest

Lily

Samuel Hayes

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

Edwin

1. Dumbbell Flat Bench Press (3 Sets)
- 8 reps
- 6 reps
- Failure

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

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

4. Incline Chest Press Machine (3 Sets)
- 10 reps
- 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

- Grip the bar with preferred width. 
- Bring the bar down to your mid chest and hold stretch through the chest at the bottom.  
- Push the bar straight up engaging your chest.

Flat bench 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

- 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

W3/D1- 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

Stephen Stroud

W1/D3- Chest

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

W3/D1- Chest

Community

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