Name: Playbook - Don Saladino - W9/D1 Chest & Biceps
Uploaded: 2023-11-29T23:53:24.888Z
Duration: 45 min
Description: W9/D1 Chest & Biceps

Jordan Hobbs

Graeme

Today's Workout: 
-Warm Up
-Bench Press
-Incline DB Press
-Dips 
-Cable Fly 
-Push-Up AMRAP 
-BB Curls
-Incline Hammer Curls
-Preacher Curl

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- Start with both legs at 90 degrees
- Breath in and out 
- Put your hands down if needed 
- Transition to the opposite side

90/90 Hip Stretch

- Hinge forward raising one leg behind you
- Keep your spine in a neutral position 
- Rotate hip open 
- Use your hands for balance

Hip Airplane

- Start on an all four position, move to downward dog position
- Keep one arm planted and rotate so that your hips face the ceiling
- Reach your opposite arm overhead and hold
- Rotate back to starting and repeat on the opposite side

Thoracic Bridge

Warmup

- 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

- 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

AMRAP= As Many Reps As Possible

Barbell Bench Press AMRAP

- 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 Press

4 Rounds. 3 Exercises. 2 Minutes rest between rounds. Push-Up AMRAPs = As Many Reps As Possible

- To get yourself into the starting position, hold your body at arms length (arms locked) above the bars
- While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest
- Press yourself back up to starting position

Dips

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable Fly

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-Ups

Circuit

- Keep elbow at side
- no rocking motion
- think flection - extension

Barbell Curls

- From an incline position 
- Alternately curl the dumbbells up towards your shoulders, keeping your palms toward your mid-line
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Incline Alternating Hammer Curls

Sit down on the preacher curl machine. Select your desired weight.b Position your triceps on the preacher pad and grasp the handles with an underhand grip. This is the starting position.

Lift the handles and contract your biceps. Hold the contraction at the top of the position for a second. Lower the handles back to the starting position.

Complete the number of reps.

Preacher Curl

W9/D1 Chest & Biceps

Start Here

Other programs on app stink.  Too easy so glad you had another one to buy.  You deserve to successful

Speed

Scott

Bomb

W1/D1 Chest & Biceps

Soldier up! Thank you Don for these amazing workouts

Rachel

Jeff

Jarrad

W1/D2 Back & Abs

Kolton

W1/D3 Shoulders & Triceps

Dylan

W1/D4 Legs

Are the leg workouts 10 on each leg or 10 total reps?

Devin

W1/D5 Superhero Day

Joe Rainone

Finally made it to Week 2, after so many false starts. Injuries, work, laziness, etc...I'm gonna do this. I promise

Craig Dunlap

W2/D1 Chest & Biceps

Gabriel

This just keeps getting better and better. I love it

Tate Smith

W2/D2 Back & Abs

Dave

W2/D3 Shoulders & Triceps

Chris

W2/D4 Legs

Stephanie

Feelin Ryan Reynolds Green Lantern strong. Not quite Deadpool strong yet!!

Adam

W2/D5 Superhero Day

Awesome, whole first progression was great.

I am loving these workouts! I’ve been working out since April but I was inconsistent- either a lot of cardio or only weights, or sometimes an hour of each because I wasn’t getting results. It’s been a couple weeks since I’ve started this program and already I’m able to use heavier dumbbells and I’m feeling stronger!

Sarah

W3/D1 Chest & Biceps

I’ve been kind of embarrassed to admit it but I can’t do 1 pull up, so that’s left me feeling a little defeated. I’ve been able to look up alternatives to help me get closer to being able to do pull ups (and I have ordered resistance bands to help with both pull ups and push ups) but I was wondering if maybe there were any exercises or modifications you’d recommend? I love these workouts, right now I’m doing lateral pull downs (wide grip) and dead hangs but I was wondering if there was anything else I might be missing? Thanks!!!

W3/D2 Back & Abs

Jeremy

Jason

W3/D3 Shoulders & Triceps

Renato

W3/D4 Legs

Arnie

W3/D5 Superhero Day

W4/D1 Chest & Biceps

W4/D2 Back & Abs

It should really be a video that just goes so I stay connected with my trainer rather than little segments. It feels cheap, and takes away from my overall enjoyment of the work out.

W4/D3 Shoulders & Triceps

Love Hate relationship with leg day ❤️ 🖕🏻

W4/D4 Legs

W4/D5 Superhero Day

W5/D1 Chest & Biceps

Still kicking my ass & I’m digging it ❤️

W5/D2 Back & Abs

W5/D3 Shoulders & Triceps

Sub deadlifts for back squats, do deadlifts on back day. Love the pump of leg day every week.

W5/D4 Legs

Not the greatest workout, but def not the worst. At least it’s done! Consistency is 🔑

W5/D5 Superhero Day

Getting stronger for sure. Went up 10 lbs. on bench 👏🏻

W6/D1 Chest & Biceps

cyril

Great back burner. My back needs some foam rolling after this one.

W6/D2 Back & Abs

The perfect end to the week for me!  Boulder shoulders in the making 💥 👊🏻 💥

W6/D3 Shoulders & Triceps

Kevin

W6/D4 Legs

W6/D5 Superhero Day

After a week off because of pain… completing week 6 again… I’m back to finish the program.

No matter my day working out always makes me feel better.

Jamie Hayes

W7/D1 Chest & Biceps

For what you charge it should be a video lube like your training us kinda like beach bodies your videos are remedial and it’s kind of sad because you’re such such a good trainer

Had to take a little time off due to shoulder fatigue but back at it and still loving it!

W9/D1 Chest & Biceps

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