Name: Playbook - Anthony Mantello - W3/D6 D6 Shoulders & Chest
Uploaded: 2022-07-06T16:37:33.926Z
Duration: 91 min
Description: W3/D6 D6 Shoulders & Chest

Alex

Shoulder and chest pump were great. Thanks Ant🔥💪

Oscar

JJ Dominguez

Reed

Vincent

Tyson Edmunds

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

Jaxson

Great chest and shoulders definitely crazy pump fs first time buying a app like this definitely will continue with it

Noah

Kedin Rodriguez

This is primarily a shoulder workout also hitting chest at the end.

*Dumbbell shoulder warm up

**FIRST 4 SETS ARE FEEDER SETS (gradually increase weight to get warmed up) SETS 5 & 6 SHOULD BE TO FAILURE AROUND REPS LISTED**
*** SET 6 IS LAST FEEDER SET WEIGHT*** 

- 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

** SHOULD BE FAILING AT 12 REPS. WARMUP WITH LIGHTER WEIGHT IF NEEDED**
- Seated at an inclined 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 seated lateral raises

-use machines for both exercises. If you need to use dumbbells for side laterals that is okay as well

*KEEP GOING UP IN WEIGHT UNTIL YOU FAIL AT 15 & REPEAT FOR 2 SETS (4 SETS TOTAL)**
- 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

**10 SHOULD BE BESR FAILURE**
- Keep a slight bend at the elbow
- Raise the handles laterally until you reach shoulder height
- Lower with a slow and controlled movement

Machine lateral raises

Rear Delt / Machine Side Lateral Raise

Should feel like failure

- Start in a seated position, centered and slightly forward off the cable machine, holding a cable handle in each hand
- Bring your hands together engaging your chest
- Pause at contraction, then bring your arms back to the starting position

Cable seated chest fly

** IF YOU CANNOT GET A FULL REP HERE, PARTIALS ARE FINE**
- Start in a seated position, centered and slightly forward off the cable machine, holding a cable handle in each hand
- Press the handles forward, engaging your chest
- Pause at contraction, then bring your arms back to the starting position

Cable seated chest press

Cable Fly / Chest Press Superset

**THIS IS THE LAST WORKOUT OF THE DAY SO MAKE IT COUNT**
**SQUEEZE AS HARD AS YOU CAN AS IF YOU ARE POSING ON STAGE SO MAKE THAT S*** COUNT**

- Set both pulleys as high as possible and select the desired weight
- Grasp both handles with a neutral grip 
- Keep a slight bend in the elbows, move entirely at the shoulder joint, and slowly allow the arms to open while the pecs stretch
- Return to the starting position by flexing your pecs and bringing the handles together at bellybutton height
- Slowly return to the starting position

Cable high to low chest fly

W3/D6 D6 Shoulders & 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!

Grant Garretson

First time actually feeling my hamstrings worked for awhile

Jacob

Shrugs help build my upper really good, now time for cream of rice

pollo

W1/D1 D1 Back & Hamstrings

Dalton

Ayden

W1/D2 D2 Chest and Biceps

clarence

W1/D3 D3 Legs

W1/D5 D5 Shoulders and Chest

Nico

Elvira

It was very good! Arms hurt so goal accomplished

Liam

W1/D6 D6 Arms

I love this little split. Feels great working these two together!

Jesse Robinson

John

Francisco

W2/D1 D1 Back & Hamstrings

W2/D2 D2 Chest and Biceps

i’m not gonna be able to walk for a week

Hunter Rust

W2/D3 D3 Legs

JOHN

Gabriel

W2/D5 D5 Shoulders and Chest

John Myburgh

W2/D6 D6 Arms

First time user! Back workout was intense But I didn’t see any bicip workouts in this even though it says back and bi’s?

William Aleman

W3/D1 D1 Back & Biceps

Shae

kobe

Fantastic chest pump. Rear delts were cooked too. Thanks Ant 🔥💪

W3/D2 D2 Chest, Triceps, & Rear Delts

Legs are fried🔥🔥🔥. The leg press at the end is killer. Great workout

Colin O’Connell

W3/D3 D3 Legs

W3/D4 D4 Active Rest Day

Marty

W3/D7 D7 Rest

I thought I used to train my back to the max. I was wrong. Great workout Ant

Conner

W4/D1 D1 Back & Biceps

Chest was very fatigued 🔥💪. Great chest workout. So far I'm seeing a lot of improvement on my lifts and can't wait to keep working hard.

W4/D2 D2 Chest & Rear Delts

Justin

W4/D3 D3 Legs

W4/D4 D4 Rest

Hardest shoulder workout I've done in a while. Great pump🔥.

Cole

W4/D5 D5 Shoulders & Chest

Cisco

W4/D6 D6 Back & Arms

W4/D7 D7 REST

W5/D1 D1 Chest and Biceps

Great back workout. My last are fried 🔥

Jose

W5/D2 D2 Back

My shoulders are absolutely fried. Unreal

Michael

Sjim

Matthew

W5/D3 Shoulders

W5/D4 Upper Pump

W5/D5 Rest

W5/D6 SHOW DAY

W5/D7 REST (Post-Show)

Connor Campbell

Unreal. Can’t wait to follow this plan to a T, push hard and grow with you bro!🤘🏼

W3/D6 D6 Shoulders & Chest

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