Name: Playbook - Eric Janicki - W3/D4 Chest + Tri’s
Uploaded: 2021-07-22T03:00:04.876Z
Duration: 75 min
Description: W3/D4 Chest + Tri’s

The app needs work. Getting a bit tired of the differences between the outlines and the logbook or the lack of information and continuity between the two.

Carl

Omar Kakish

Adrian

Please improve the app in order to have the possibility to encode the weights I use at each exercise

Zoltan

Not fan of the tricep dips but we pushed through 🥵🔥 lol

Brandon

Durn those inclined pushups...needs more work

Mayson Buffington

1. Strength
- Alternating Dumbbell Press
4 sets of 12 with a 2 sec. Negative
:90 rest between sets
- Banded Incline Presses 
4 sets of 10 with a 4 sec. Negative + repping out to failure 
:90 rest between sets

2. Dual Set 
- Cable Rope Pushdowns with hold
4 sets of 10 w/ a 4 sec. Hold at the bottom of the rep + repping out to failure 
- Bench Tricep Dips 
4 sets. :60 each w/ a 4 sec. Negative and a 2 sec. Hold at the top of the rep
1-2 min. Rest between sets

3. Flat Barbell Tempo Press
4 sets w/ a 4 sec. Negative.  
Set 1: 14 reps 
Set 2 : 12 reps 
Set 3 : 10 reps 
Set 4 : 8 reps 
Set 6 : 6 reps 
:90-:120 sec. Rest between sets

4. Burnout Circuit 
4 sets of each: 
- Decline Push ups (10 reps w/ a 4 sec. Negative.)
- Iso Tricep Overhead Extensions (14 reps with a 2 sec. Hold at the top of the rep)
- Neutral Grip Dumbbell Presses (12 reps with a 4 sec. negative)
1-2 min. Rest between sets

- arched back
- elbows at a 45 degree angle
- slow eccentric
- completely lock out opposite arm

Alternating Dumbbell Press

- bands under the bench
- use a lighter weight on these than you normally would
- focus on control and tempo

Banded Incline Presses

- Extend your arms
- As you extend engage your triceps 
- Pause at the bottom and return to the initial positon

Cable Rope Pushdowns With Holds

- Lower slowly
- Come down until your arms are about 90 degrees
- Extend engaging your triceps

Tempo Bench Dips

Dual set

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

Flat Barbell Tempo Press

Decline Push-Up

- Engage your triceps as you extend 
- Keep your core engaged

Iso Tricep Overhead Extensions

- Keep the dumbbells together
- Engage your chest as you go up 
- Reach full extension and lower slowly

Neutral Grip Dumbbell Presses

Burnout circuit

W3/D4 Chest + Tri’s

Fix the discrepancy between the written program and the log book. Greek Physique Week 1, Day 1 Smith machine split squats is on the program but the log book has Dumbbell Split squats at a different set and rep scheme.

Jon M.

Hard but enjoyable 1st day back after 8 months out. 🦵 😭 😅

Greg welburn

W1/D1 Legs 1

Great workout I’m curios for the rest of the program

Gabriel

Shoulders are burning and the 10x10 absolutely crushed my core

J Garcia

W1/D2 Shoulders + Core

The timer for the Barbell Curls needs to have a countdown timer then starts the timer for the 60 second set

Rich

W1/D3 Back + Bi’s

I think so improve showing the bench position… to have a clear idea of

Alex

Caesar

W1/D4 Chest + Tri’s

The app is inconsistent with what the outline says the routine is and what it actually turns out to be.

The entire “leg day 2” was brutal side note: hacksquat facing in is not available at every gym so I tempo leg pressed to supplement the second hacksquat (face in)

W1/D5 Legs 2

The outline of the work out does not match what the work out guides you through. The outline says Smith Machine Split Squats while the log book has Dumbbell Split Squats with Eric doing Dumbbell Split Squats. Also, since there is an embedded error, the user cannot flip the Dumbbell Split Squats over to Smith Machine Split Squats. It would be nice to have some better manipulation to flip out similar exercises in cases like this OR or or exercise is too difficult or a problem for someone who may have a disability.

120+ reps on the leg press is sometimes a little difficult to get done at a commercial gym. But I like this workout just have to move around a bunch

Michael

It’s extremely frustrating how inconsistent the videos/check lists are vs what the overview is. Some exercises (smith split squats vs. dumbell split squats) are so different I really don’t know what to go by

Cory

W2/D1 Legs 1

Igor

Workouts are killer, really enjoying the program

W2/D2 Shoulders + Core

The rest times in the outline do NOT match the rest times within the timed program

Awesome! Wish there was more explanation of positioning and place of feet/hands or if it’s an incline bench, what angle it should be at etc in the notes for each exercise. The videos are great and cover most things well visually but more info for greater precision would be greatly appreciated!

Ryan

W2/D3 Back + Bi’s

The banded work is harder the set up than it appears. Also, need to consider that there are some people (like myself) who have had injuries and/or operations that limit our movement. A few things that the US Army messed up were my wrists, lower back and feet which make me have to slightly modify the movements or use some sort of aides as protection.

W2/D4 Chest + Tri’s

Still need to fix the program for prone leg curls… The app wants to do 10 second sets instead of a set of 10 reps

W3/D4 Chest + Tri’s

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