Name: Playbook - Dan Rockwell - W3/D1 Chest / Abs / Calfs
Uploaded: 2022-02-05T00:42:38.246Z
Duration: 90 min
Description: W3/D1 Chest / Abs / Calfs

Jacob

- Incline bench press (hard sets but not to failure) 4 x 8-10
- Dumbbell flat press  4 x 10
- Hammer strength chest press 3 x 10-15
- Cable Fly’s (low to high) SS pushups (drop to knees if form is being 
  compromised) 4 x 12-15,10-15
- Smith Machine Calf Raises SS with Bodyweight Calf Raises (no breaks at 
  all) 5 x 10,10
- Single leg calf raises 3 x 10-15
- Circuit(one right after the other): Knee ups, Leg raises, Cross leg side 
  oblique crunches 3 Rounds x 10-20,8-12,10-20
- Mountain climbers 2 x 40

- 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)

-Slight arch in back but keep butt on bench (flex erectors throughout movement)
-Lower dumbbells lower than your chest

Flat dumbbell press

- make sure spine is flush to the seat 
- activate core as you press

Hammer strength chest press

- Start with cables at lowest position
- Step forward, palms up, bring cables up to chin level

Low to high cable flys

-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

Stand on platform, can use weight plates if necessary 

Drive through toes towards big toe at the top, let stretch full on bottom

Smith machine calf raises

Full stretch on bottom

Drive through toes towards big toe

Slow and controlled here

Body weight calf raises

Don’t have onto anything just use your flat hand against something to stabilize

Leg is straight

Body weight one leg calf raises

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

Knee ups

When legs are straight up from you, thrust upwards using your lower abs

Leg lifts from floor

Cross leg side oblique crunch

Ab circuit

Mountain climbers

W3/D1 Chest / Abs / Calfs

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

W1/D1 Chest / Abs

Tatu

Kyle

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💯

Benjamin Saldiavr

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

Nick

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 ...

W3/D1 Chest / Abs / Calfs

Community

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