Name: Playbook - Brandon Espiritu - W1 D1 (CHEST/BACK)
Uploaded: 2021-11-07T01:54:08.078Z
Duration: 45 min
Description: W1 D1 (CHEST/BACK)

- Form: Brace core, chest out, shoulder blades pinched slightly together, drive with chest instead of shoulders and keep wrists straight at all times.

Incline DB Bench Press

- Form: Brace core, straighten spine and tuck elbows close to rib cage.
- Alternative: Use a set of dumbbells instead of a barbell.
- Modification: Try an overhand grip instead.

Underhand Rows

DURATION: WITHIN 4 MINUTES
REPS: PUSHUPS TO FAILURE -> 2X MAX PUSHUPS

TIPS: PERFORM 1 SET OF PUSHUPS UNTIL ABSOLUTE FAILURE. ONCE YOU ARE DONE, YOU HAVE EXACTLY 4 MINUTES TO FINISH TWICE THE NUMBER OF PUSHUPS YOU DID IN THE 1 SET TO FAILURE. FOR EXAMPLE, IF YOU DID 20 PUSHUPS UNTIL FAILURE, YOU NOW HAVE 4 MINUTES TO COMPLETE 40 PUSHUPS (20 X 2 = 40).

- Form: Hands shoulder width distance apart. Elbows tucked in closer to ribs instead of flaring out. Core stabilized and spine straight.

Pushups

DURATION: WITHIN 4 MINUTES
REPS: PULL UPS TO FAILURE -> 2X MAX PULLUPS

TIPS: PERFORM 1 SET OF PULLUPS UNTIL ABSOLUTE FAILURE. ONCE YOU ARE DONE, YOU HAVE EXACTLY 4 MINUTES TO FINISH TWICE THE NUMBER OF PULLUPS YOU DID IN THE 1 SET TO FAILURE. FOR EXAMPLE, IF YOU DID 20 PULLUPS UNTIL FAILURE, YOU NOW HAVE 4 MINUTES TO COMPLETE 40 PULLUPS (20 X 2 = 40). 

Alternatives: Un-assisted pull-ups or cable rows.
Tips: Squeeze at top and control your speed on way up/down.

Assisted Pull-Ups

W1 D1 (CHEST/BACK)

I really enjoyed this. It seemed a bit repetitive at first for someone who has gym ADHD, but overall I felt the fatigue hit my legs about half way through and I knew it was working. One thing I’d appreciate is weight suggestions based on beginner, intermediate and advanced.

Mike

W1 D2 (QUADS/HAMS)

W1 D3 (ACTIVE RECOVERY)

Great way to exhaust the muscles. Around the fifth round of EZ bar curls, I went up 10lbs in weight to really finish my arms.

W1 D4 (BICEP/TRICEPS)

W1 D5 (SHOULDER/TRAPS)

This one was a slow burner. By the third set of each, I was energized to get through the remaining sets of high reps. Killer workout!

W1 D6 (F*CK IT WORKOUT)

W1 D7 (ACTIVE RECOVERY)

W2 D1 (BACK/CHEST)

It was good. I enjoy the repetition. It helps me perfect my form and self correct when I get off.

W1 D1 (CHEST/BACK)

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