Name: Playbook - Brett Lundeen - W16/D1 CHEST
Uploaded: 2024-03-11T22:07:58.687Z
Duration: 60 min
Description: W16/D1 CHEST

Josh

Worlds Greatest Stretch

Cat Cow

- Stand with a band under your feet and grasped in both hands
- Rise your hands to the front activating your delts
- Lower your hands

Banded front raise

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

Cobra to Downward dog

- Grip bar slightly wider than shoulder width
- From a straight arm hang, pull shoulder blades down toward your back pocket

Scap pull-ups

Upper Body Warm up

Incline barbell bench press

You want to lean forward, tucking your hips up and back, isolating your chest. The more upright you are, the more Tricep you will activate.

Weighted chest dip

- Keep bend in elbow constant throughout the full ROM
- Achieve a good stretch at the bottom

Incline dumbbell flies

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position

Plate loaded machine incline chest press

Iso Decline Chest Press

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec dec chest flies

W16/D1 CHEST

Felt great!! Starting my second time doing this program

Ryan

Great mix of strength and Hypertrophy! Love it.

Joey Cahill

W1/D1 PUSH- A

Love the volume here. Pumped for this program!

Levi

W1/D2 PULL- A

Challenging but felt good for finishing the tough workout

Johnnie

Getting through those calf raises at the end was a tough one 💪💪

John Paul

W1/D3 LEGS- A

W1/D4 PUSH- B

Destiny

Albert

W1/D5 PULL- B

W1/D6 LEGS- B

Great chest workout.  One of the best I’ve done.

Choskie

W2/D1 CHEST

W2/D2 BACK

Doing the circuit in a public gym makes equipment unavailability really real and difficult to complete the circuit

W16/D1 CHEST

Community

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