Name: Playbook - Eian Scully - W1/D1 Chest, shoulders and triceps
Uploaded: 2022-11-10T20:30:50.542Z
Duration: 60 min
Description: W1/D1 Chest, shoulders and triceps

Kevin

First training back in a gym after 3 months. Loved it! Thanks man 🙏

Mike B. 

Brian

Quick question on these sets should wait be static or build as reps decrease?

Isaac Evans

First formal gym workout in a month (after taking October off to focus on running). Excited to get back in it! Killer chest pump today! 💪🏼

Chris

Harol

Awesome workout!
No non-sense exercises!
Feeling the 🔥!!

Pedro

Feeling the pump for sure! 🤩💪🏼💪🏼

Brandon

Dynamic warmup flow to help get your body ready to lift weights safely!

•Start in the quadruped (all fours) position 
•Look to the sky and drop your belly/chest towards the ground  
•Reverse the movement by dropping your head towards the ground and lift your back as high as possible to the sky

Gym cat/cow

6 reps per side

•Start from the quadruped (all fours) position keep your core and glutes tight
•Extend one arm and the opposite leg as far out as possible
•Return to start position and repeat with your other arm and leg

Gym Bird dog

6 reps per side in each direction

•Start in a quadruped position (on all fours) knees under your hips and hands under your shoulders
•Lift your left leg out to the side as far as possible, then in a circular motion rotate your knee backward, down and around
•Complete the proscribed reps then repeat hip circles in the other direction rotating your knee back, around to the side and back in

Gym quadruped hip circles

6 reps per side

•Start in a kneeling position 
•Squeeze your glutes forward to get a hip stretch 
•Push your hips back and straighten your front leg to get a hamstring stretch

Gym hamstring/hip rocker

6 reps per side

•Lay on your back, legs lifted to 90 degrees
•Drop you knees all the way to one side, then all the way to the other side

Gym double leg spinal twist

6 reps per side

•Start laying on your stomach, extend your right arm out perpendicular to your body
•Push the left side of your chest away from the ground with your left hand, feel the stretch in your right chest/shoulder

Gym dynamic chest stretch

Lifting warmup flow

•Lay on a bench with your shoulder back and down 
•Press the barbell up above your chest and squeeze your chest at the top of the movement

Gym BB bench press

•Lay on an incline bench with your shoulder back and down 
•Press the dumbbells up and together and squeeze your chest

Gym DB incline bench press

•Sit on a bench hold the dumbbells at shoulder level palms facing you
•Press up and spin the dumbbells so your palms face away from you

Gym DB arnold press

•Start in a split stance, leaning slightly foreword with core engaged
•Pull the cables in to bellybutton level, squeezing your chest at the bottom

Gym cable high to low flys

•Stand tall, core engaged 
•Hinge forward slightly with your upper arms locked by your sides
•Push the rope down towards the top of your hips squeezing your triceps at the bottom

Gym rope triceps extension

W1/D1 Chest, shoulders and triceps

W1/D2 Active recovery/Cardio day

Phil

Maybe a bit harder with some other athleticism / core stuff built into the workout

W1/D1 Chest, shoulders and triceps

Community

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