Name: Playbook - Damien Patrick - W1/D2
Uploaded: 2022-01-08T18:48:42.404Z
Duration: 60 min
Description: W1/D2

Leonardo

Alex

CraJon

Sssssssstupid PUMP! Thanks DP I gave you a 4 star on day one should of rated you the day after cause it had me burning like a five! This app is the bomb! You da man DP! Thanks for everything!

Scott Thackery

Keno Sangwa

-INCREASE WEIGHT ON LOWER REPS
-IF YOU DON'T NEED THE FULL REST PERIOD THEN DON'T TAKE IT

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

INCLINE BARBELL BENCH PRESS

- 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 DUMBBELL CHEST PRESS

FLAT DUMBBELL CHEST PRESS

- Keep bend in elbow constant throughout the full ROM
- Achieve a good stretch at the bottom

INCLINE DUMBBELL FLY

DUMBBELL PEC RAISE

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up
-Don't lock elbows

DUMBBELL OVERHEAD TRICEP EXTENSION

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

WIDE PUSH-UP

W1/D2

74 yrs old. After years of half hearted work outs and with gradual muscle loss started your program—very intense for me but really good. Thank you Damien.

edward

W1/D1

Changed it up leg curls, presses, hacks, extensions and sissy squats

Have followed DP’s workouts on YouTube for the past 2 years until just recently when for some reason they were all removed, so I subscribed and joined to use the app and of course my man never disappoints with his content 👍🏿

Clive

W1/D3

W1/D4

Dp voice overs and motivation and tips

Not super challenging today

Still TA for life! Thanks DP!

W1/D5

W2/D1

W2/D2

Substitute squats and pendulum squares adding leg extensions and curls plus calves.

W1/D2

Community

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