Name: Playbook - Day 1 Training - W1/D1 Chest Workout
Uploaded: 2024-01-07T21:25:02.534Z
Duration: 90 min
Description: W1/D1 Chest Workout

Seth Lunsford

Got a great pump from this can’t wait to try the rest of these workouts💪🏽

Justin

Granado

Garrett

Reece Bowman

Jonnathan

5 stars is more so due to me having 2 weeks off due to back problems, so the pump wasn’t optimal as I had to take it light

Rhys

Haven’t had a pump like that in a while. Awesome workout, excited for the program

Emmanuel

Balam Avila

It’s a good feeling to be in it! It kinda help that I got in an argument with my dad before I came to the gym. It definitely gave me some energy!

Matthew

Excellent! What is the best way to shorten the workout time so
I get the most in?

Javier

James

Great chest pump! Simple yet effective/efficient 🤜🏼🤛🏼

Alex

Amazing I’m ready to push myself to the limit

Stephen

Albert

Before or after workout complete 15-20 minutes of steady state cardio. Pick one of the following:

- Treadmill Walk 
(3-3.3 speed / 1.0 incline)
- Incline Treadmill
(3-3.3 speed / 6.0+ incline)
- Stationary Bike
(Lvl 5-8)
- Stair Master
(Lvl 5-10)
- Elliptical
(Lvl 5-10)

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Flat Dumbbell Bench Press

- Press the dumbbells straight up reaching full extension
- Come down until your arms reach 90 degrees

Incline Dumbbell Bench Press

- Keep bend in elbow constant throughout the full ROM
- Achieve a good stretch at the bottom

Incline Dumbbell Chest Fly

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Barbell Bench Press Close Grip

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight Dips

Standing in the center of the cable machine. Set cable handles to chest level. Have one handle in each hand, arms out to your side with a little bend in your elbows. Use your chest to bring both handles together in front of your chest and squeeze. Control the cable back to starting position.

Standing Cable Chest Fly

W1/D1 Chest Workout

Joshua  Arevalo

Richard Alvarez

Christopher

W1/D2 Pull Workout

Kayden

W1/D3 Leg Workout

Been on this program for 4 days now, absolutely loving the range of exercises during each workout. Also loving the idea of push, pull, legs, push/pull, legs and arms on a 6 day split

W1/D4 Push/Pull Workout

Honestly was going to take a rest day. But I tough it out! Now it’s time to relax!!

New to program all the way from Australia and it felt good

W1/D5 Full Body Workout

Mark

W1/D6 Arms/Core Workout

Great my arms were burning n that set 💪👍

Alan

Bryan

W2/D1 Chest Workout

All I gotta say is, let’s goooo!🗣️

W2/D2 Pull Workout

W2/D3 Leg Workout

W2/D4 Push/Pull Workout

W2/D5 Full Body Workout

Can’t feel my damn arms..good shit 🤙🏾

W2/D6 Arms/Core Workout

Almost didn’t get up to the gym. But I made it and I feel better!!

W3/D1 Chest Workout

W3/D2 Pull Workout

W3/D3 Leg Workout

W3/D4 Push/Pull Workout

W3/D5 Full Body Workout

Juan David

W3/D6 Arms/Core Workout

Absolutely loving these workouts fellas. Been following the both of you for years and finally decided to jump on the train…. No ragrets baby

W4/D1 Chest Workout

Almost too many exercises with this workout! Nearly 20 sets of back exercises

W4/D2 Pull Workout

W4/D3 Leg Workout

This one was a little challenging because I didn’t get much sleep last night. But I got it done!!

W1/D1 Chest Workout

Community

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