Name: Playbook - Day 1 Training - W4 Day 3 Chest Workout
Uploaded: 2024-01-07T21:25:03.417Z
Duration: 90 min
Description: W4 Day 3 Chest Workout

Isaac

Aaron

Raleek Harrison

*Take a warm up set to feel out/calculate the weight used for working sets*

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

- Treadmill Walk 3.0 speed / 1.0 incline
- Incline Treadmill 3.0 speed / 6.0 or higher incline
- Stationary Bike
- Stair Master
- Elliptical

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline Dumbbell Neutral Press

Lie flat on the bench, slight arch in your back point your chest to the sky. Grab the bar with your palms facing toward your head, wrap your thumbs around the bar and unrack the bar holding it over your chest/sternum. Keep your elbows in while lowering the bar to your chest. Engage your chest and press the bar back up, lock out and squeeze both your triceps and chest.

Flat Bench Press Reverse Grip

- Keep your back flat on the bench 
- Lower bar to your mid chest
- Press bar to starting position

Smith Machine Bench Press (racked/locked out)

Place your feet on an elevated surface in push up position. Bend at the elbows when coming down, engage your chest and triceps as you come up.

Decline Push Up

- Start in a push up position
- Lower chest down to the ground
- Press explosively off the ground so that your hands lift off the floor briefly

Bodyweight Power Push Ups

Stand facing the cable machine, set the cable to its highest point or above your head. Using the rope attachment, start with your shoulders back grabbing both sides of the rope. Keeping your elbows in place, use your triceps to push the rope down and squeeze when fully extended. Then return to starting position.

Cable Tricep Push Down w/ Rope Attachment

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Seated Chest fly machine

W4 Day 3 Chest Workout

Was great awesome pump my chest is screaming

Richard Alvarez

Christopher

W1 Day 1 Chest Workout

The bodybuilder program says 4 weeks and 4 days per week.  There are 5 days listed.  Please clarify for me if I’m reading it wrong.  Thanks

Sean

Stephen

W1 Day 2 Leg Workout

Stephen Thayer

Seth Baumer

W1 Day 3 Shoulder Workout

Alan

Xavior

W1 Day 4 Back Workout

Willie

Week 1 complete and finished it off with a perfect burn 🔥 my biceps are fried!!

Gabriella Perez

W1 Day 5 Push/Pull Workout

Brutal leg day. Could barely get in my truck after. Highly recommend

Marissa

Eric Lochnicki

W2 Day 1 Leg Workout

Jose

W2 Day 2 Push Workout

Colton

W2 Day 3 Pull Workout

Loved it guys, legs are fully pumped 😃

Loving this program! The only only change I would make is having a list of of substitution for some of the exercises, for those who might not have access to all the equipment

W4 Day 3 Chest Workout

Community

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