Name: Playbook - Clark Bartram - W2/D1 - chest
Uploaded: 2022-06-08T14:54:02.731Z
Duration: 45 min
Description: W2/D1 - chest

My shoulder was not having it today with certain exercises so I had to go lighter than usual. 

My body loves to remind me I have a bad shoulder even when the nerve isn't bugging me.

Armando Del Valle

Murray Sherwin

Steve

Evangelos

JohnNaiberk

Good work out. Pinched nerve in back on push up jacks but kept going after short back stretch

Adam

Kevin Wilson

Amazing workout today. This app is making me work!!!

Jeff

Jose Montenegro

Rex Hanna

Jerard

The dips kicked my ass 👌apparently I don’t do these enough

Jared

Joseph Figueroa

Kevin Primrose

- Push up jacks 4 x 12
- Incline barbell bench press 4 x 8,8,10,12
- Dumbbell flys 4 x 10
- Bar dips 4 x 10
- Ab crunches - on swiss ball 3 x 10

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down
- Extend your arms engaging your chest as you come up
- Jack your feet out and in

Push up jacks

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell flat chest flies

- Lower down until elbows are 90 degrees
- Push up to extend arms
- Maintain control and stability

Bar dips

- Start seated on ball with hands on your chest
- Extend your back 
- Engage your abs and crunch up

Ab crunches - on swiss ball

W2/D1 - chest

Workout was really good. I do need to modify the push-ups and the dumbell flies due to my shoulder though. Any alternatives to not aggravate my nerve again?

Thanks Clark, good start.  Needed the assist on the dips.  55 year old new to weights.  Naturally fit

W1/D1 - chest

W1/D2 - back

Clark. Sled push? I have a pretty decent gym setup at our firehouse, however, I have to believe it would have to be only a few gyms in the country that have a 25m sled. Come up with something more practical that more can use. I just replaced it with heavy calves.

W2/D1 - chest

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