Name: Playbook - Corey Van Dorn - CHESTICLES part 2
Uploaded: 2024-03-15T14:04:09.145Z
Duration: 65 min
Description: CHESTICLES part 2

Solid Chest Day, with Triceps Secondary

- Core also incorporated in the warmup and the finisher 

- Make sure to read the description of each exercise, especially with the Dips for the intensity of each set

- Some sets are warmups, some are hard set, and some are Failure sets

Make sure to watch the video description for the workout 

As always, remember that a 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. 

Also, all listed reps are SUGGESTED rep ranges. If you get to the listed 10 reps, and you can still do 2 more, then do those 2 more reps. Everything should be as close to failure as you can. That is where hypertrophy kicks in (AKA how you grow your muscles)

On all sets unless it’s specifically noted as a warmup set, I will include partial reps and chest reps after the perfect form failure

- Begin in a push up position with arms about shoulder width apart, maybe a little further
- Bend at the elbows to lower down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you push up
- One set: 30-50 You want to feel a solid burn!

Push-Ups Warmup

- 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 2-4 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
- First set is warmup 
- Increase weight for following sets
- Heavy til failure sets for the rest

Incline dumbbell press

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up
- Solid hard warmup set for the weighted dips

Bodyweight dips

- Keep your elbows close to your body
- Come down until your arms are at about 90 degrees
- Push through your hands extending your engaging your triceps to come up
- GO HEAVY on these..til failure 
- After 2nd set, drop the weight, and immediately do a set with no weights

Weighted dips

- Bend at the elbows to lower down, keeping your feet forward of your body
- Eccentric dips: This means you focus on the downward motion. 
- Slow and controlled: about a 3 seconds count on the way down
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Eccentric Bodyweight dips

- 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 extension then return to starting position
- This machine is safe and does not have high risk of injury so you can really push til failure here
- First set is warmup
- Sets 2 and 3 are hard til failure.
- After 3rd set, no rest…drop the weight lower and go til failure (15-20 rep range)

Plate loaded machine flat chest press

- Begin with rope in both hands and elbows at your sides locked to your obliques 
- Full stretch of Tricep at top of movement 
- Extend elbows and engage triceps, wrists to your sides, and elbows stay in place
- CHEAT REPS at End: The set should start off with reps all perfect form. Once you get to perfect form failure, then you do your chest reps 
- CHEAT REPS: you use momentum and hips to extend Tricep. Then you slowly lower the weight back down focusing on eccentric contraction 

- FIRST SET: 12 reps: hard set
- 2nd set: 10 plus 3 cheat reps
- 3rd set: 8 plus 3 cheat reps
- 4th set: immediately drop set

Cable Tricep Pushdown (plus cheat reps)

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

CHESTICLES part 2

Nathanael

Brady

Delts and Arms

Caleb

Leg Day (Sam Haman) FOR GROWTH + Strength!

BIG PULL DAY (Back mainly)

Anthoni Neris

My kind of leg day. Pistols are underrated AF nice to have them included here. Buzzin now 💪🏻

Nelson

QUAD/GLUTE/CALVES

Jarrod

CHEST DAY 😈🚀

Fire lift! Got to the last lift and had to stop and eat a rice cake to help push through

FULL LEG DAY

Adrian

BACK w/ Nasty Bicep Finish

INTRO

BACK & BICEPS

Celvin

Quick Back & Bicep Day!

PULL DAY!

Cristian

CHESTICLES

Threw in some extras, one of the most precious pumps ever received in the gym 👁💯

CHESTICLES part 2

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