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

Kvng

Marco António Macedo Duarte

Jacob

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

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

Phillip

Amazing back day workout. Feeling strong.

W1/D2 Back

Jose Tapia

Cooper Reidhead

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

Good shoulder pump!
Added a little core work at the end 👌🏽

Great workout! Not too long but still very effective.

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!

W2/D4 Legs / Abs

W2/D5 Shoulders

W3/D1 Chest / Abs / Calfs

W3/D2 Back

W3/D3 Arms

W3/D4 Legs / Abs

There was some tool shed using the only grip on the last workout so I had to improvise but aside from that it was killer pump

W1/D1 Chest / Abs

Community

More workouts from Dan Rockwell