Name: Playbook - Eric Janicki - Day 3 - Chest
Uploaded: 2021-08-11T13:36:27.791Z
Duration: 45 min
Description: Day 3 - Chest

Jean-Charles Marier

I can probably do more weight on the dumb bells and improve technique on decline push-ups

Decline push-up variant...a wonderful killer...but worth the effort

Mayson Buffington

Strength
- Flat barbell tempo press 4 x 8-10 

Dual set 1
- Incline banded dumbbell flys 3 x 12-15
- Incline bench push-ups (until failure)

Dual set 2 
- Decline bench dumbbell presses 3 x 8-12
- Decline push-up variant (until failure)

Burnout sets
- Tempo dips (until failure)

- Lower with a slow controlled motion
- As you go up engage your chest

Flat Barbell Tempo Press

Strength

- place the band around the dumbbells 
- big stretch at the bottom of the rep
- controlled negative on the way down
- explosive pull

Incline Banded Dumbbell Flys

- keep the elbows tight to the. Off
- controlled negative 
- explode up

Incline Bench Push-Ups

Dual set 1

- arch in the back
- getting a deep stretch at the bottom of the rep

Decline Bench Dumbbell Presses

- start at an angle. Shoulder and top of head facing the floor. 
- when the head is close to the floor, elongate the body so the chest becomes parallel with the floor.

Decline Push-Up Variant

Dual set 2

-Lean shoulders slightly forward 
-get full range of motion at the top and bottom of the rep 
-stick to the prescribed tempo

Tempo Dips

Burnout sets

Day 3 - Chest

Adrian

Today is the day.... recovering from yesterday’s Turkey Day feast... Legs are looking 👍...Thanks Eric !

Leg Day

Felt really good! Just looking around and checking things out. Thanks for putting this workout up!

Patrick

It was great, just a lot of strain on shoulder. Older lifter here, 55, 6-5, 245, ex-athlete

Mike

Arms

Caesar

Awesome! Great pump. I added a couple exercises to hit rear delts.

Jeremy Hayden

Shoulders/core

Great workout I’m just getting started back after a long medical lay off, but could really feel the angles.

Jeremy Bryant

Andres

Back

Ryan

Michael

Chest/Triceps

Great workout, my legs are feeling it💪

Bradley

Legs

Hard but should try more weight next time

Day 1 - Legs

Richard

Day 2 - Back

Dylan Ching

This is the best fitness app I’ve ever used

Joey

Day 4 - Arms

Great way to finish a killer workout...Every day I have a fav workout...today was shoulder..Loved that burning sensation!

Day 5 - Shoulders

With the cycle around the exercises it is confusing when it is a superset and when it is not so it would be great if there are a bit of more explanation about the dynamic of the workout in general and not just the movement.

Francisco

The timer for the rest time between sets is missing

Eric this workout gets a 5 star...but I only get 3 🌟...lack of barbells...cannot do the workout justice

Day 3 - Chest

Community

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