Name: Playbook - Anthony Mantello - W1/D5 D5 Shoulders and Chest
Uploaded: 2022-07-06T16:37:33.795Z
Duration: 45 min
Description: W1/D5 D5 Shoulders and Chest

Grant Garretson

pollo

Dalton

Elvira

Oscar

Alex

John

Jason Damianos

It's amazing overall just perhaps take into consideration the gyms that have a set chest press besides that I loved it, great pump and especially for someone like myself on cycle its a great amount of volume and stress on the muscles

Zack

Ayden castaneda

Jordan

Simon Clausen

ioannis

JJ Dominguez

Please Specify The RPE/RIR Per Set, Otherwise great workout!

Jaxson

Gabriel

Gianmarco Forlani

Great pump definitely gonna implement into my prep

Carter O’Connell

Erick

John Myburgh

Cole

couldn’t lift my arms after this, also felt like my t-shirt was ready to rip with delts looking like i could be next casting for the hulk.

Hunter

Mitch

Chris

Great switch up from my normal routine highly recommend 🫡

Dylan

Collin

Sjim

Vishnu

Day 5 - Shoulders and Chest

- Overhead Press 2 hard sets of 8-10
- Cable Lateral 3 x 12-15
- Db lateral 4 x 12-15
- Front raise 4 x 12-15
- Rear delt fly 3 x 20,15,12
- Face pull 3 x failure (12-15)
- Incline chest press machine 3 x 15
- Pec deck 4 x 10

- Adjust the barbell to just below shoulder height while standing then load the desired weight onto the bar
- Place an adjustable bench beneath the bar in an upright position
- Sit down on the bench and unrack the bar using a pronated grip
- Inhale, brace, tuck the chin, then lower the bar to the top of your chest
- Exhale and press the bar back up to overhead

Barbell seated overhead press

- Set the cable machine pulley to a low position
- Grasp the cross crossed cable handles
- With a slight bend at the elbows, Raise the handles laterally up to shoulder height
- Lower the handles with control

Cable lateral raises

- Start in a standing position, dumbbells in each hand
- Keep a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower the dumbbells with a slow and controlled movement

Dumbbell standing lateral raises

- Hold the dumbbells in front of you with palms facing toward you 
- Keep a slight bend at the elbow
- Raise the dumbbells forward and up to shoulder height 
- Lower the dumbbells with control

Dumbbell standing front raises

- Sit down on the reverse fly machine facing the weight stack and get the seat in the position that allows you to grab the handles so your hands are in line with your elbows and shoulders
- Keep your shoulders down, chest up, and torso upright with your chest glued to the pad
- Push with the side of your hands and pull your arms back until you feel a contraction in your upper back and rear delts
- The end of the ROM your arms are outstretched at the side of your body and focus on squeezing the rear delts
- Pause and squeeze the targeted muscles
- Slowly return to the starting position

Machine rear delt fly

- Seated at the lat pulldown station 
- Grip the rope with an overhand grip 
- Pull the cable towards your face with elbows flared outward
- Pause at contraction, then release the weight back to starting position with control by extending your arms

Aim for Failure at 12-15 reps

Cable seated rope high face pulls

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles upward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position

Machine incline chest press

- Sit on the machine, grasp the handles and/or place your forearms on the padding
- Take the weight off the stack slightly
- Keeping your body fixed, slowly bring the forearm pads or handles together
- Squeeze the chest muscles at contraction
- Slowly open your arms back to the starting position

Pec deck chest fly

W1/D5 D5 Shoulders and Chest

My girlfriend and I tried this last night and we both loved it! However because of how packed the gym was we replaced smith machine  bent over rows with regular cable rows and we replaced hamstring curls with hack squats. I’m the end we were super pleased!

W1/D5 D5 Shoulders and Chest

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