Name: Playbook - Anthony Mantello - W7/D5 Chest, Delts, Biceps
Uploaded: 2022-08-01T17:47:48.228Z
Duration: 90 min
Description: W7/D5 Chest, Delts, Biceps

Cisco

** 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

Barbell incline bench press

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

SETS 5 & 6 ARE A DROP SET (DROP WEIGHT NO REST INBETWEEN)
- 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

WARMUP AS NEEDED TO YOUR HEAVY WEIGHT 
RPE 8
RPE 9
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

- Stand reverse in front of the dip machine
- Place your hands on the bars with your elbows pointing behind you (Your arms will make a 90 degree angle)
- When you reach the bottom, pause and do not lock out your elbows 
- Slowly return to the starting position but do not let the weight touch the stack

Machine standing Chest Pushdowns

SET 1 IS A FEEDER SET USING LIGHTER WEIGHT. 
SETS 3&4 IS A DROP SET WITH NO REST BETWEEN 
-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

RPE 9
- 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

- 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

GO HEAVY W GOOD FORM
- 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

W7/D5 Chest, Delts, Biceps

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

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

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🔥.

Cole

W4/D5 D5 Shoulders & Chest

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!🤘🏼

W7/D5 Chest, Delts, Biceps

Community

More workouts from Anthony Mantello