Name: Playbook - Anthony Mantello - W6/D5 Chest, Biceps, & Rear Delts
Uploaded: 2022-07-15T01:59:16.005Z
Duration: 91 min
Description: W6/D5 Chest, Biceps, & Rear Delts

Cole

Kedin Rodriguez

John Myburgh

Amazing workout! Very Detailed and easy to follow!

Jaxson

** WARMUP AS NEEDED TO GET TO YOUR HEAVY WEIGHT**
USE DUMBBELLS
1: rpe 8
2: rpe 9
3: rpe 9
4: rpe 9

- Lie flat on an incline bench and set your hands just outside of shoulder width
- Set your shoulder blades by pinching them together and driving them into the bench
- Inhale and allow the bar to descend slowly by unlocking the elbows
- Lower the bar in a straight line to the base of the sternum (breastbone) and touch the chest
- Push the bar back up in a straight line by pressing yourself into the bench, driving your feet into the floor for leg drive, and extending the elbows

DB incline bench press

SETS 3&4 ARE A DROP SET W NO REST BETWEEN SETS
RPE 9

- 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

ADD WEIGHT AS NEEDED
RPE 9 (near failure)
- Step up on the dip station and position your hands with a neutral grip
- Suspend your entire body weight on your hands 
- Initiate the dip by unlocking the elbows and slowly lowering your body
- Control the descent to parallel and then drive back to the starting position by pushing through the palms

Dips

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

ONLY A WARMUP TO GET BLOODFLOW IN BICEPS
- Hold the dumbbells in each hand
- Curl one dumbbell up toward the shoulder, engaging your bicep 
- Lower the dumbbell with a controlled motion
- Repeat with the opposite arm
- Alternating back and forth for time or reps

Dumbbell alt bicep curls

**KEEP ADDING WEIGHT UNTIL YOU HIT FAILURE AT 10 REPS. LAST SET WILL BE A DROP SET TO FAILURE AGAIN**
- Hold the bar attachment with an underhand grip
- Curl the bar up toward the shoulders, engaging your biceps
- Lower the weight with control

Cable straight bar bicep curls

** 12 REPS SHOULD BE FAILURE**
**DROP SET ON LAST SET TO FAILURE**
- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl one dumbbell up toward your shoulder 
- Pause at the top then lower under control  
- Switch arms and repeat
- Alternating back and forth for reps

Dumbbell alt hammer curls

GO HEAVY W GOOD FORM
SETS 3&4 ARE A DROP SET 
- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl one dumbbell up toward your shoulder 
- Pause at the top then lower under control  
- Switch arms and repeat
- Alternating back and forth for reps

**BACK TO BACK SETS SWITCHING ARMS, NO REST**
- Grab the cable handle with your outside hand, arm extended overhead and forward of your body
- Keeping a slight bend in the elbow
- Move your arm backward and downward until you have reached full extension
- Reverse movement back to starting position
- Complete desired reps then repeat on the opposite side

Cable single arm rear delt fly

W6/D5 Chest, Biceps, & Rear Delts

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

Oscar

W2/D2 D2 Chest and Biceps

JJ Dominguez

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

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

Alex

Shoulder and chest pump were great. Thanks Ant🔥💪

W3/D6 D6 Shoulders & Chest

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🔥.

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!🤘🏼

W6/D5 Chest, Biceps, & Rear Delts

Community

More workouts from Anthony Mantello