Name: Playbook - Clark Bartram - W3/D1 - chest
Uploaded: 2022-06-08T14:54:02.905Z
Duration: 45 min
Description: W3/D1 - chest

Good sweats knee swelling down . Got in about 1.5 hours 1/2 walk then weight: now three moves for core set

JohnNaiberk

Still have trouble with diamond push ups. It seemed even harder today. Had to drop to knees and that was still hard

Adam

Ivan

Murray Sherwin

I was expecting the same chest workout. But then I opened the app and BAM!  Totally new routine for week 3. LFG!!!

Jeff

Kick ass workout 💪🏼💪🏼💪🏼

Jose Montenegro

Rex Hanna

Jared

Joseph Figueroa

- Incline dumbbell bench press 4 x 8,8,10,12
- Close grip push ups 4 x 10
- Pec deck flies 4 x 10
- Bar dips 3 x 10
- Push-up jacks 3 x 10
- Ab crunches - on swiss ball 3 x 10

- 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

Incline bench press (dumbbell)

- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Close grip push ups

- 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 deck flyes machine

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

Bar dips

- 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

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

Ab crunches - on swiss ball

W3/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?

Armando Del Valle

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.

Steve

W1/D3 - legs

Great workout.  But like others say:  place for notes on weights used

W1/D4 - shoulders

Seemed a bit light on weight until that last progressive set of 12. Crap.

W1/D5 - arms

Mario

W1/D6 - cardio

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.

W3/D1 - chest

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