Name: Playbook - Charles Griffen - Week 1 Day 1
Uploaded: 2021-12-13T14:36:44.175Z
Duration: 75 min
Description: Week 1 Day 1

Ryan Crawford

Khalid

Mikael

Khalil

Slight Incline Dumbbell Chest Press 
4 x 12 reps

Slight Incline Smith Machine
2 x 12 reps
2 x 10 reps

Peck Deck Flys 
4 x 15 reps 

Decline Hammer Press
4 x 10 reps

DB Lateral Raises
4 x 15 reps

Dumbbell Floor Press
4 x 10 reps


Week 1 is baseline week. You will be finding the weight for which you’re able to do the listed reps for. Form & execution is the main goal. This week is not meant for you to be going to failure on any exercise or any set. Progressive overload will begin in week 2.

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Slight Incline dumbbell chest press

- Keep your back flat on the bench 
- Lower bar to your chest
- Press bar to starting position

Slight Incline (smith machine)

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Pec Deck Flys

- Press the handles forward
- Focus on squeezing your chest as you press forward

Decline Hammer Strength Press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral raises

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Week 1 Day 1

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