Name: Playbook - Adam Swanson - Chest/Calves (No Hams)
Uploaded: 2023-05-07T17:44:42.719Z
Duration: 70 min
Description: Chest/Calves (No Hams)

Mike Fowler

25/03/22

Make sure to rate and leave a comment on this workout to let me know how you liked it!💪🏼

Stay connected with me on Instagram and share your progress with me @Dvtraining #DVT365

You’ve seen these before! Time to start with them!

- Don’t let the bar “bounce” off of your chest.
- Total control both ways.
- Keep tension on your chest throughout.

Flat Smith Machine Bench Press

- Throw the stoppers up on smith machine to only allow the bar to come down half way.
- Again, don’t “bounce” the bar off of the stoppers. Come to a complete stop. No momentum.
- These should be very hard. You are starting your press from the “sticking” or weakest point of your bench press. Great strength builders.

Flat Smith Machine Dead-Stop Press

Mechanical Chest Drop-Set #1 🔥

*2 second negatives. 2 second pause in the stretch. Every rep.*

- Keep your chest stuck out at all times.
- Keep your shoulders pinned back and don’t allow them to roll forward at the end of the movement. 
- Keep the tension on your chest throughout the ENTIRE movement.

Flat Dumbbell Fly (2:2:1:0)

Time to CRUSH your chest from all angles on this one! Make every rep count! Let’s go!

- Set the incline bench up high and begin the mechanical drop-set here.
- Try to attack that upper shelf of your chest as best as you can. 
- Rotate the DB’s inwards slightly to take tension off of the shoulders.

High DB Incline Press

- Drop the bench by 1 notch and hammer out another controlled 6 reps.
- Let your chest do all of the work.

DB Incline Press

DB Low Incline Press

- Drop the bench by 1 notch (down to a flat position) and hammer out another controlled 6 reps.
- Let your chest do all of the work.

DB Flat Press

- Drop the bench by 1 notch if it allows you to OR toss a 25lbs plate under the bench (as shown in the video) and hammer out another controlled 6 reps.
- Let your chest do all of the work.

DB Decline Press

Mechanical Chest Drop-Set #2 🔥

MAKE SURE TO CHECK THE NOTES ON ALL 3 EXERCISES TO DO THIS PROPERLY!

- Notice we are only working the muscle from a stretched position. You are only completing HALF reps from the stretched position.
- DO NOT let your shoulders take over on this one. Keep them pinned back and let your chest do all of the work!

Standing Cable Fly (Bottom Half Of Reps ONLY!)

- Notice we are only working the muscle from a contracted position. You are only completing HALF reps from the top of the movement.
- Take a step back from the centre of the cables and make sure the handles meet directly in the middle on every rep.
- DO NOT let your shoulders take over on this one. Keep them pinned back and let your chest do all of the work!

Standing Cable Fly (Top Half Of Reps ONLY!)

- Finish your chest off with CONTROLLED and CALCULATED reps, only travelling 3/4 of the way up from the stretch.
- Dig deep and make your chest do all of the work!

DB Flat Press (3/4 Reps ONLY)

Mechanical Chest Drop-Set #3 🔥

- Choose a weight that would normally be a challenge to get 10 consecutive reps with and take it to failure 3x with 30 seconds of rest.

Flat Dumbbell Hex Press

**If your gym doesn’t have this piece of equipment, just resort to standing calf raises.**

- Press through your big toes and extend all the way. 
- Squeeze hard on every rep.
- Allow your heels to drop under and stretch the calf fully on every rep.

Seated Calf Press Machine

- Raise up on to your toes as HIGH as you can. 
- Hold on your something to help you get that little bit more of range and get you all the way to the top.
- Hold this position before lowering.

Tip Toe Raises

Calf Compound Set! 🔥

Squeeze for 2 seconds at the top of each rep!

Seated Calf Raise

Chest/Calves (No Hams)

Lower Body (Quad Focused)

Upper Body (Push Focus)

Arms/Calves

Lower Body (Hamstrings + Glutes Focus)

Upper Body (Pull Focus)

Adrienne

HIIT/CORE/MOBILITY

Donna

Lower Body Day (Quads Focused)

Lowered weights just to get it all in and done but I did it!!! Arms are feeling the burn 🔥

Arms

Hamstrings/Glutes/Calves

Feeling stronger each time after these workouts!

Feeling more confident with these workouts 💪🏽🫶🏽

Gonna feel this tomorrow 🔥 ran out of time to finish the last round

Finally got the confidence to do this workout and finished it 🔥

Conditioning Workout! 🔥

Deadlifts/Legs/Shoulders

Back/Abs

Chest/Shoulders

Leg Day (Quads + Hamstrings)

It was great. I didn’t it with some other stuff that you didn’t have on here.

Chest/Calves (No Hams)

Community

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