Name: Playbook - Corey Van Dorn - Day 4: CHEST + TRIS
Uploaded: 2024-03-15T14:04:09.038Z
Duration: 55 min
Description: Day 4: CHEST + TRIS

Brady

Zacheriah

Cant feel my f* chest dawg 🔥 😮‍💨

Alejandro Paulino

Corey

Did a lot of exercises I normally don’t so good. Took about a hour. Is there anyway to log what weights I’m using?  Woukd be great to track improvements and start weights at a point that are pushing to failure with each set. Have short term memory problems. Lol

Joel

I can tell these workouts make a difference! Pushing myself to my limit! 🔥

Nathanael

Lucas

Adrian

- Chest Primary 
- Triceps Secondary
- Start off with warmup and Pre-Exhausting chest. Then 2 heavy Compounds.
- Isolation of Triceps and then finish on Incline Press
- Keep Intensity and effort high. Use spotter and assisted reps on DB Bench

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups

- Squeeze arm in front of your belly button with palm facing up
- really focus on squeezing and contracting your chest
- Palm facing up at peak of movement 
- Maintain a tight core and get a good stretch
- First set is warmup…then blast it. This is your Pre-Exhaustion

Single Arm high-to-low Fly

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up
- Bring Dumbbells together at top

Flat dumbbell press

- 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
- If you cannot do this many dips (unweighted) use an assisted machine or use bands to help lower the resistance of your body

Weighted dips

- 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

- 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

- 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
- Failure sets you are aiming for about 10-15 reps

Plate loaded machine incline chest press

Day 4: CHEST + TRIS

Jaden Smith

Jonathan

Day 1: SHOULDERS + CORE

Patrick

Day 2: LEG DAY (Quad/Glute/Calf)

Day 3: BACK & BICEPS

First time cleaning, they had me dead🔥

Day 5: POSTERIOR CHAIN/LEGS

Day 6: ARMS + CORE

Day 7: REST DAY

Best pumps all day! Everyone needs your app!

Day 8: SHOULDERS + CORE

Brandon

Good things it’s late and I don’t need my legs for anything else tonight!

Day 9: LEG DAY (Quad/Glute/Calf)

Feel like i got bowling ball arms right now 💣

Day 10: BACK & BICEPS

Great pump for the chest and triceps love it!

Day 11: CHEST + TRIS

Day 12: POSTERIOR CHAIN/LEGS

Erick

Day 13: ARMS + CORE

Day 14: REST DAY

Day 15: SHOULDERS + CORE

Day 16: LEG DAY (Quad/Glute/Calf)

Absolutely killer back and biceps workout! 🔥💪

Day 17: BACK & BICEPS

Day 18: CHEST + TRIS

Sheesh I really gotta stop doing legs at 445 am if they continue to be lie this!

Day 19: POSTERIOR CHAIN/LEGS

Killer workout man! Arms and core is my favorite!

Day 20: ARMS + CORE

Day 21: REST DAY

Day 22: SHOULDERS + CORE

Crazy ass pump .. gonna go for the 45 plates on each side for the bulgarians next week 🔥

Day 23: LEG DAY (Quad/Glute/Calf)

Killer workout! My arms are completely dead💪🔥

Day 24: BACK & BICEPS

Can’t even flex my pectoral muscles right now great chest pump!💪🔥

Day 25: CHEST + TRIS

Killer as always! noodle legs for the day it is!

Killer of a leg day! Best pumps ever! 💪🔥

Day 26: POSTERIOR CHAIN/LEGS

Favorite workout is arms and core and that’s the best pump I’ve felt in awhile! 💪🔥

Day 4: CHEST + TRIS

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