Name: Playbook - Dan Rockwell - W5/D1 Chest / Calfs / Abs
Uploaded: 2022-02-05T00:42:38.306Z
Duration: 80 min
Description: W5/D1 Chest / Calfs / Abs

- Dumbbell Flat press 4 x 8
- Flat bench press SS w/ dumbbell fly 4 x 10, 10-15
- Plate squeeze 3 x 20
- Standing cable fly 3 x 12-15
- Seated calf raises SS standing calf raises (all light weight) 1 x 5 mins 
   straight no break back and forth
- Circuit (one right after the other): Oblique crunch (elbow to knee),
 leg raises, Cross leg side oblique crunch 3 Rounds x 20,8-12,10-20

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

Flat dumbbell press

-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

- 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)

Superset

-Two 5-10lbs dumbbells is all you need
- Focus on really pressing plate together and flexing chest throughout movement

Plate squeeze

- Bring cables directly in front of chest
- Palms towards each other

Standing cable flys

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

*light weight

Seated calf raise

Use smith machine if unavailable 

Drive through toes (more towards big toe)

Let stretch fully on way down

*light weight

Standing machine calf raises

Oblique crunch (elbow to knee)

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

Leg lifts from floor

Cross leg side oblique crunch

Ab circuit

W5/D1 Chest / Calfs / 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

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 ...

Silvia

W2/D3 Arms

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

W2/D4 Legs / Abs

Jacob

W2/D5 Shoulders

W3/D1 Chest / Abs / Calfs

Kvng

W3/D2 Back

W3/D3 Arms

W3/D4 Legs / Abs

Last set was fun ! Never felt that muscle get a workout (delts)

W3/D5 Shoulders

I can my strength starting to grow man 🤙

W4/D1 Chest / Abs / Calfs

W4/D2 Back

W4/D3 Arms

W4/D4 Legs / Abs

W4/D5 Shoulders

Erick Cerrato

W5/D2 Back

Carlos

W5/D3 Arms

W5/D4 Legs / Abs

All around great program, excited for the next level

W5/D5 Shoulders

W6/D1 Chest / Calfs / Abs

W6/D2 Back

W6/D3 Arms

W6/D4 Legs / Abs

This program is what I needed thank you Dan!!!

W5/D1 Chest / Calfs / Abs

More workouts from Dan Rockwell