Name: Playbook - Clark Bartram - W4/D1 - chest
Uploaded: 2022-06-08T14:54:02.930Z
Duration: 45 min
Description: W4/D1 - chest

Murray Sherwin

Mitch

Jose Montenegro

Honestly struggled with it today, but still finished it!

Joseph Figueroa

Kevin Primrose

- Incline dumbbell bench press 4 x 8,8,10,12
- Incline barbell bench press 4 x 8,8,10,12
- 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)

- 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)

- 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

W4/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

JohnNaiberk

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.

W4/D1 - chest

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