Name: Playbook - Don Saladino - W1/D2 Chest & Shoulders 🗃️ 💪
Uploaded: 2023-12-18T19:30:19.121Z
Duration: 60 min
Description: W1/D2 Chest & Shoulders 🗃️ 💪

Joshua

Welcome To Day 2 of Pure Strength!

Today's Workout
-Warmup
-Bench Press
-High Incline DB Fly
-Dips
-DB Side Raise
-Cable Fly

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3 Rounds. 3 Exercises. No Rest Between Rounds.

- Lie face up on the ground with the dumbbell next to your right shoulder
- Roll onto your side to grab it with both hands
- Roll onto your back again and press the dumbbell up, keeping your arm vertical
- Place your left arm on the ground and extend it above your head with your bicep next to your ear
- Bend your right leg and place your foot flat on the floor
- Push through your foot and rotate your hips to roll carefully onto your left side, while keeping the weight overhead
- Keep your arm as straight as possible to feel the stretch in your lat and thoracic spine
- Hold for the recommended amount of time, then repeat on the opposite side

Arm Bar (Each Side)

- Begin on your hands and knees in table pose, with a neutral spine
- As you exhale, come into cat pose while rounding your spine outward, tucking in your tailbone, and drawing your pubic bone forward
- Release your head toward the floor
- As you inhale, lift your sit bones upward, press your chest forward and allow your belly to sink
- Lift your head, relax your shoulders away from your ears, and gaze straight ahead
- Repeat for the recommended amount of repetitions

Cats & Dogs

- Set up a cable pulley machine so the pulley system is positioned at face height
- Reach up and grasp the rope attachment with both hands
- Step back until your arms are fully extended
- Pull the rope attachment straight toward your ears
- Keep your palms facing in and down as your elbows flare outward toward the sides, engaging the rear delts
- Reverse the movement and slowly extend your arms without allowing your shoulders or chest to roll forward as you extend
- You want to maintain good posture throughout the exercise
- Repeat for the recommended number of repetitions

Face Pulls

Warmup

4 Rounds. 1 Exercise. 90 Seconds Rest Between Rounds.
*Note: Long rest time means go heavy! It will take you time to recover.  If you don't have the weight to go heavy you can decrease your rest time.

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell Bench Press

B Block

4 Rounds. 1 Exercise. 60 Seconds Rest Between Rounds.

- Lie down on the incline bench with a dumbbell in each hand
- Raise the dumbbells up above your chest (palms facing each other)
- With a slight bend in your elbows, lower your arms out at both sides in a wide arc until you feel a stretch on your chest
- Return the dumbbells back to the starting position as you squeeze your chest muscles and exhale
- Repeat for the recommended amount of repetitions

High Incline DB Fly

C Block

4 Rounds. 2 Exercises. 60 Seconds Rest Between Rounds.

- Hold your body at arms length on parallel bars, keeping your arms locked
- Inhale, and slowly lower yourself until you feel a slight stretch in your chest
- Exhale and use your chest, shoulders and triceps to press yourself back to the starting position
- Repeat for the designated number of reps

Dips

- Stand tall with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you
- While maintaining the torso in a stationary position (no swinging), lift the dumbbells laterally to your sides with a slight bend in the elbows and the hands slightly tilted forward as if pouring water in a glass
- Continue to go up until you arms are parallel to the floor
- Pause at the top of the movement before lowering the dumbbells back down to the starting position
- Repeat for the recommended amount of repetitions

DB Side Raise

D Block

- Grab each handle attachment with a palms forward grip, step forward into your preferred stance
- Extend your arms by your side with a slight bend on your elbows (You will keep this bend constant through the whole movement)
- Now start bringing the arms in a semi-circle motion directly in front of you by pulling the cables together until both hands meet at the center of the movement
- Squeeze your chest as you perform this motion and breathe out during this movement
- Pause at full contraction of your chest before inhaling as you slowly reverse the motion and return the handles to the starting position
- Repeat for the recommended amount of repetitions

Cable Fly

E Block

W1/D2 Chest & Shoulders 🗃️ 💪

Really good intro explaining what the program is about

Alex

START HERE

Not great, but I’m coming back from Covid so considering…

By the way, I’m 65 200# and cannot do even one pull up. Any suggestions on how to get there without feeling completely defeated?

Thanks!

David T

Peter Jagd Bendtsen

Dean

W1/D1 Back 🎒

James Bonds

Felt great! A lot of snap, crackle and popping I didn’t expect 😬

Isadora

W1/D3  Flow & Cardio 🙆 🧘

Crystal Cain

Sara

My legs are shaking and it feels amazing!

Shani

W1/D4 Legs 🦵

Andy

Truth be told, the warm-ups are workouts in their own right! Hurting and Loving it! 💪

W1/D5 Arms & Abs 💪🪨

W2/D1 Back 🎒

W2/D2 Chest & Shoulders 🗃️ 💪

W2/D3  Flow & Cardio 🙆 🧘

Andrew

W2/D4 Legs 🦵

Mario

W2/D5 Arms & Abs 💪🪨

W3/D1 Back 🎒

W3/D2 Chest & Shoulders 🗃️ 💪

W3/D3  Flow & Cardio 🙆 🧘

My legs were shaking by the end! I loved it!

W1/D2 Chest & Shoulders 🗃️ 💪

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