Name: Playbook - Corey Van Dorn - DAY 47: CHEST & TRIS
Uploaded: 2024-03-15T14:04:09.298Z
Duration: 70 min
Description: DAY 47: CHEST & TRIS

Juan

CHEST DAY BEST DAY?

Let’s rip it 😈💪

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.

- 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: 1 hard set til perfect form failure. No resting at the top, just keep pumping them out

Push-Ups Warmup

- 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

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

Weighted dips

- 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
1: flow set
2: failure
3: failure

Incline dumbbell press

- Keep your back flat against the pad
- Angle your elbows down slightly 
- Control the negative and squeeze at the top
- Really squeeze elbow inward and squeeze your chest muscles at the peak

Plate loaded Wide to Close chest press

- Lying supine on a decline bench
- Hands should be slightly inside shoulder width
- Lower the bar to the chest actively stretching your chest muscles
- Press the bar upward by extending your elbows
- Squeeze your lower chest
- Should feel it mainly in lower chest and triceps

Smith Machine Barbell decline close grip press

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ-bar skull crushers

- 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
- Variations are middle, 45° left, 25° right

Hanging leg raise Variations

DAY 47: CHEST & TRIS

Brenton Mersch

Daniel

Yihui

DAY 1: BICEPS & TRICEPS

Shoulders have never felt so uncomfortable.

Michael Miller

Andrew

DAY 2: SHOULDERS

Caleb

Legs are dead and I still have to bike home 😅

Nathanael

DAY 3: LEG DAY (Push)

Jonathan

DAY 4: BACK & BICEPS

Killer chest workout man! I’m dead 🥵

DAY 5: CHEST & TRIS

Felt the burn all throughout 😮‍💨🔥

Hell yeah man legs are throbbing with pain so it was a good one!

Brady

DAY 6: LEG DAY (PULL)/POST CHAIN

Day 7: REST DAY

🔥Set the tone for the rest of the week🔥

Insane pump in the arms! Can barely lift them 💪🔥

DAY 8: BICEPS & TRICEPS

DAY 9: SHOULDERS

Killer leg workout I’m struggling trying to walk😅

DAY 10: LEG DAY (Push)

🔥Another Fire Back Day with some Arms 💪🏼

DAY 11: BACK & BICEPS

Arms were done by the time I got to skull-crushers, good chest pump💪🏼⚡️

DAY 12: CHEST & TRIS

Legs days starting to become my favorite ⚡️

DAY 13: LEG DAY (PULL)/POST CHAIN

Day 14: REST DAY

Filipe

DAY 15: BICEPS & TRICEPS

Great shoulder workout can’t hardly lift my arms up💪🔥

DAY 16: SHOULDERS

Bulgarian squats were no joke 😮‍💨🔥⚡️

Killer leg pump man! Bout fell over trying to walk out the gym😅

DAY 17: LEG DAY (Push)

DAY 18: BACK & BICEPS

Nice Chest and Tri Pump 👌🏼Feeling yesterdays Back day but got through it 🔥

DAY 19: CHEST & TRIS

Good Leg Day/Nice Shoulder pump at the end 🔥

DAY 20: LEG DAY (PULL)/POST CHAIN

Day 21: REST DAY

DAY 22: BICEPS & TRICEPS

Brief but Solid Shoulder Pump 😮‍💨🔥

Can’t even lift my arms my shoulders be sore af!🔥

DAY 23: SHOULDERS

Had to power stance for a min after the squats so I didn’t puke

DAY 24: LEG DAY (Push)

DAY 25: BACK & BICEPS

DAY 26: CHEST & TRIS

Legs Dead 💀 Nice Shoulder pump at the end 👌🏼🔥⚡️

Killer leg workout feel like I’m about to fall over when I walk!🔥

DAY 27: LEG DAY (PULL)/POST CHAIN

Day 28: REST DAY

Arms are dead! Can barely lift them 🔥💪

DAY 29: BICEPS & TRICEPS

Solid Burn all throughout 😮‍💨⚡️

Shoulders are so dead can’t lift my arms 🔥🔥

DAY 30: SHOULDERS

DAY 31: LEG DAY (Push)

Anthoni Neris

DAY 32: BACK & BICEPS

DAY 33: CHEST & TRIS (plus delt blast)

DAY 34: LEG DAY (PULL)/POST CHAIN

Day 35: REST DAY

Hell of an arm workout! Tris and bis are dead!🔥💪

DAY 36: BICEPS & TRICEPS

DAY 37: SHOULDERS

DAY 38: LEG DAY (Push)

DAY 39: BACK & BICEPS

DAY 40: CHEST & TRIS (plus delt blast)

DAY 41: LEG DAY (PULL)/POST CHAIN

Did some stationary cycling for todays rest day, got a good burn 🦵🔥

Day 42: REST DAY

Loving this plan!! First time I’ve been able to do a chin up unassisted 🔥🔥🔥

DAY 47: CHEST & TRIS

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