Name: Playbook - Anthony Mantello - W9/D5 Chest, Delts, Biceps
Uploaded: 2022-08-05T00:06:15.744Z
Duration: 120 min
Description: W9/D5 Chest, Delts, Biceps

Had to rush this one. Still great workout

Sjim

** WARMUP AS NEEDED TO GET TO YOUR HEAVY WEIGHT**
1: rpe 9
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

BB incline bench press

** WARMUP AS NEEDED TO GET TO YOUR HEAVY WEIGHT**
UDE DBS
1: rpe 9
2: rpe 9
3: 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

WARMUP AS NEEDED TO YOUR HEAVY WEIGHT 
RPE 9
RPE 9
RPE 9

HEAVY

- 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

failure around 10-12 reps
- Begin lying on an incline bench with arms extended and palms facing forward
- Lower the dumbbells oat outward to your sides, opening your chest
- Bring the dumbbells back together squeezing your chest

Dumbbell incline chest fly

Dip Chest Machine / Incline DB fly

Increase weight as reps change

-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

**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

Set of 12 is a warmup then increase weight for the sets of 8

- 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

- Lying at an inclined position
- Curl the dumbbells (palms turned toward the center of your body) up towards your shoulders, engaging your biceps
- Keep elbows pointed to the floor
- Lower the dumbbells slowly back to starting position

Dumbbell incline hammer curls

W9/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

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

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!🤘🏼

W9/D5 Chest, Delts, Biceps

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