Name: Playbook - Dan Rockwell - W1/D1 Chest / Abs
Uploaded: 2021-12-31T18:17:47.123Z
Duration: 75 min
Description: W1/D1 Chest / Abs

Thomas

Sergio

Nikolay

Nerijus

Great workout, did not realize how much my core needs work. Keep them coming!!!

Douglas Clark

Charles

- Flat Bench Press (2-4 warm up sets before actual “working sets”) 5 x 5
- Dumbbell floor press 4 x 10
- Flat Dumbbell Fly SS w/ push-ups 3 x 15, 3 x 5-15
- Cable Fly (High to Low) 3 x 10-15
- Knee ups SS w/ Mountain climbers on stability ball 3 x 10-20
- Stability ball v-pass 3 x 10
- Bicycle crunches 3 x 20-30

- Grip the bar a little more than shoulder width apart
- Bring the bar down to your mid chest (touch chest)
- Push the bar straight up engaging your chest

Flat bench press

- Lay back with your knees bent and feet on the floor
- Slowly lower the dumbbells until both elbows touch the floor and let weigh settle for a second
- Press dumbbells over your face for more chest isolation

Dumbbell Floor Press

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest (go for deep stretch here)
- Bring dumbbells back together squeezing your chest (when chest stops activating start lowering again, you don’t have to go all the way up)

Dumbbell chest fly (flat)

-Lower till your chest touches the ground
-Go all the way up till elbows are about locked out before going back down
-Keep body straight throughout
-Can go to knees if needed!

Push ups

Superset

- Set cable all the way at the top
- Bring from high position to low position like the video
- Palms in towards each other

High to low cable flys

Hold knee lightly, use your abs to hold you up as you pause for 1-2 seconds at the top

Knee ups

Slower than normal mountain climbers, focus on balance and keeping core tight

Mountain climbers on stability ball

Stability ball V-Pass

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

W1/D1 Chest / Abs

W1/D2 Back / Calfs

Id throw a tricep finisher or just another tricep specific lift towards the end of the session.

Austin

Awesome arm pump!!! First time issuing this app and I’m addicted already.

Steven

W1/D3 Arms

W1/D4 Legs / Abs

W1/D5 Shoulders

W1/D6 Cardio / Calfs

W2/D1 Chest / Abs

Great workout. My calf’s were absolutely finished after today lol

Justin

W2/D2 Back / Calfs

Rooooooocccckkkkkkwwwwweeerellllllll!!! 🤙

W2/D3 Arms

W2/D4 Legs / Abs

W2/D5 Shoulders

W2/D6 Cardio / Calfs

W3/D1 Chest / Abs

W3/D2 Back / Calfs

W3/D3 Arms

W3/D4 Legs / Calfs

W3/D5 Shoulders

W3/D6 Calfs / Core

W4/D1 Chest / Abs

Great pump 💪🏽💪🏽💪🏽💪🏽

W4/D2 Back / Calfs

Great combination of exercises, great feeling and great pump of muscles 💪🏽

W4/D3 Arms

W4/D4 Legs / Calfs

W4/D5 Shoulders

W4/D6 Calfs / Core

W5/D1 Chest / Abs

W5/D2 Back / Calfs

Hard training and great pump, thank you!!!!!

W5/D3 Arms

W5/D4 Legs / Abs

W5/D5 Shoulders

Perfect for the Saturday! Great pump for the beach! 😉😉😉

W5/D6 Cardio / Calfs / Abs

W6/D1 Chest / Abs

W6/D2 Back / Calfs

W6/D3 Arms

W6/D4 Legs / Abs

W6/D5 Shoulders

The all program was very good. I hope you are going to do more like this, maybe Pro 2

W1/D1 Chest / Abs

Community

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