Name: Playbook - Dan Rockwell - W4/D1 Chest / Abs
Uploaded: 2021-12-31T18:17:47.202Z
Duration: 90 min
Description: W4/D1 Chest / Abs

Justin

Nikolay

Douglas Clark

- Incline Bench Press (3-4 warm-up sets first) 4 x 12,10,8,6 (around this rep 
  range, just  keep adding weight and go to almost failure)
- Dumbbell Incline Press SS w/ LIGHT incline dumbbell flys (going for a 
  deep stretch here not weight, don’t have to bring them all the way up to 
  touch) 
 3 x 8-10, 1
- Flat Bench Press (pause reps, pause on chest for 2 seconds before going 
   back up) 2 x 10-12
- Cable Fly (High to Low 4 x 12-15
- Pec deck fly 3 x 10-12
- V-up crunch 3 x 10
- Crunches (legs at 90)  3 x 10-20
- Oblique side Crunch (elbow to knee) SS w/ Leg raises from floor 3 x 
  10, 10-20

- 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)

-Bring dumbbells lower than chest at the bottom

-slight arch in lower back flexing your erectors and puffing out chest

Incline dumbbell press

-light weight here, go for more of a stretch
-when coming up, stop when you no longer feel it in chest, start going back down 
-go over face/upper chest rather than over chest

Incline dumbbell chest fly

Superset

-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

- 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 flies

V-up crunch

Can use a chair or box like this or without us perfectly fine

Crunches (legs at 90°)

Oblique crunch (elbow to knee)

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

Leg lifts from floor

W4/D1 Chest / Abs

Thomas

Sergio

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

W2/D2 Back / Calfs

Rooooooocccckkkkkkwwwwweeerellllllll!!! 🤙

Charles

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

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

W4/D1 Chest / Abs

Community

More workouts from Dan Rockwell