Name: Playbook - Corey Van Dorn - BIG CHEST DAY + some tris
Uploaded: 2024-04-28T22:51:54.647Z
Duration: 55 min
Description: BIG CHEST DAY + some tris

Jarrod

Payton

55 mins not counting walk warmup 

All compound movements, and every single lift, this chess workout is really to get your chess store in to get you breathing, heavy and burn a lot of calories. Give this lift a try! Drop a comment and REVIEW and let me know how you liked it! 

Make sure to watch the video description for the workout 

As always, remember that Workout is only as hard as you make it. If you get through all of the sets, and you’re not fatigued and your muscles are not exhausted, you probably did not push yourself deep enough into each set, and you may have chose a weight that was too light.

Make sure to read the descriptions of each exercise as there are more detailed instructions on how to go about doing the sets, drop sets, negatives, etc.

Incline: 15 (maxed incline grade) Speed: 3.0
- If heart rate goes over 140..drop the speed down a little bit
- Goal is to keep heart rate between 120-140

Treadmill incline walk

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Cables high up 
- Walk forward 1-2 steps and lean over 
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position
- Set 1: Warmup
- Sets 2-5 are heavier and hard working sets to failure of good form

Cable chest flies

- From incline holding a dumbbell in each hand
- Press the dumbbells over your chest and bring them together to slightly tap at the top
- This gives greater contraction of pecs when elbows come in closer together 
- Slowly lower them back to down to starting position
- Set 1 is warmup 
- Set 2-4 are to failure
- Sets 3 and 4 are HEAVY

Incline dumbbell press

- 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


We are doing this because it’s a STEEPER incline than we did on the dumbbell incline, really want to hit that upper chest 

- Set 1 is a flow set
- Sets 2 and 3 are heavy
- set 4 is Dropset and burnout

Plate loaded machine incline chest press

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest or come just 1-2 inches above your chest
- Control the weight 
- Extend arms straight back up
- Set 1 is light but still AMRAP (failure)
- Sets 2 and 3 are heavy! I used a spotter for the last 2-3 reps on each set

Smith Machine Close grip bench press

BIG CHEST DAY + some tris

CHEST DAY 2.0 😈🚀

Brady

KILLER LEG DAY

Juan

CHEST with TRICEPS 7/1/22

Celvin

SHOULDER DAY POST SHOW

LEGSSSSSSS !

First workout after a week cause of surgery, and sheesh👌🏽

Lucas

PULL DAY! BACK & BICEPS

SPAM LATERAL RAISES

HUGE BICEPS AND BACK DAY!

NEW BICEPS & TRICEPS

LEGS/Posterior Chain

LEG DAY 🔥

BIG PUSH DAY!

CHESTICLES

PULL DAY!

Andres

Quick Back & Bicep Day!

QUAD/GLUTE/CALVES

Pedro Negrete

Dana

CHEST Primary, TRICEPS Secondary

FULL LEG DAY

Holy shit. That bicep burnout 🔥🔥🔥

Justin Shawn Christian Linton

BACK DAY w/Bicep Burnout

Posterior Chain/Legs

Had to substitute due to the lack of 2 machines. Other than that, it was a great pump! 5 stars

BIG CHEST DAY + some tris

Community

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