Name: Playbook - Dan Rockwell - W1/D1 Chest / Abs
Uploaded: 2022-02-05T00:42:38.182Z
Duration: 90 min
Description: W1/D1 Chest / Abs

Very difficult to do but very straightforward and well explained. Thank you

Rene

Good pumps. Was looking for a new building routine. This one is working good

Mitchell

Great way to start working out. Loved this first workout.

Jose Tapia

Kvng

Marco António Macedo Duarte

Jacob

Benjamin Saldiavr

Great workout! Starting this program and will ready to see the transformation!

Kyle

Great workout felt a lot of core activation

Matthew Gasner

Jonah

Nick

Alex

Hi Dan- is there a place to record weights used?

Harrison

Great! I wish there was an area to enter in the weight I did though!

Michael

Silvia

Warm up and post workout stretch to each workout

Raul

first day completed successfully !!  super excited

Suliel

Joseph

Chris 

- Flat bench press 4 x 6-8 
- Incline bench press 4 x 10 
- Dips 3 x failure 
- Cable fly (high to low) 4 x 10-15 
- Pec dec fly SS w/ pushups 3 x 12-15, 5-15 (can do from knees) 
- Butterfly sit ups 3 x 10 
- Knee ups 3 x 20 
- Cross leg side oblique crunch 3 x 10-15 (each side)

-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

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

- Lean slightly forward placing more tension on your chest

Dips

- 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

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position and to back for a deep stretch

Pec deck fly

-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

Keep feet on ground, use a little momentum with arms but not excessive, to help you “sit up”

Butterfly sit-ups

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

Knee ups

Cross leg side oblique crunch

W1/D1 Chest / Abs

Tatu

I am enjoying the easy to follow workouts. They are giving me the confidence to workout in the gym.

Phillip

W1/D2 Back

Amazing! My arms are ready to explode💯

W1/D3 Arms

I am dead and know I will be sore tomorrow!

Doing ok- making my way through your workouts- I recently lost about 35 pounds so these workouts are feeling good. Thank you for making your workouts avail on this App. Kyle

W1/D4 Legs / Abs

Short but effective. Shoulders are on 🔥

Tracie Bean

Thanks for giving me rear delt exercises...5 star w.

W1/D5 Shoulders

The abs at the end was a nice way to end the workout!

Start to a great week, looking forward to the challenge everyday

Douglas Clark

Good thing you have instructions for the sit-ups- very helpful!

W2/D1 Chest / Abs

Great workout! I was able to get in 2 sets of planks- Thank you!!

W2/D2 Back

I can feel the howitzers coming in after this one

Great arm workout! Thank you! Just need a place to record the weight amounts for each set.

I hope not to get ruined or hurt, because I don't have the gym equipment you have and therefore I modify certain exercises ...

W2/D3 Arms

Difficult first sets- was burnt out before I could do the rest!

W1/D1 Chest / Abs

Community

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