Name: Playbook - Eric Janicki - W3/D4 Chest + Tri’s
Uploaded: 2021-07-07T13:11:15.834Z
Duration: 45 min
Description: W3/D4 Chest + Tri’s

1. Foundation
- Banded Incline Bench Barbell Presses
4 sets of 10 w/ a 4 sec. Hold in the press + repping out to failure 
:60-:90 rest between sets
- Downward Chest Flys 
4 sets of 12 w/ a 4 sec. Hold in the fly and a 4 sec. Negative 
:60-:90 rest between sets
- Incline Cable Fly
4 sets of 12 w/ a 4 sec. Hold in the fly and a 4 sec. Negative 
:60-:90 rest between sets
- Cable Crossover Tricep Kickbacks with hold
5 sets of 10 w/ a 4 sec. Negative and a 4 sec. Hold at the bottom of the rep + repping out to failure 
:60-:90 rest between sets
- Inner Chest cable Fly’s
4 sets of 14 w/ a 4 sec. Negative 
:60-:90 rest between sets

2. Burnouts 
4 sets of each. :60 each. :30 rest between sets
- Sliding Dips 
- Around the world Dumbbell Flys

- band under bench
- moderate weight
- slow negative
- arched back
- elbows neutral

Banded Incline Bench Barbell Presses

- Chest almost parallel to the floor
- Big stretch at the top of the rep
- Explosive rep
- Controlled negative coming out of the rep
- squeeze at the bottom of the rep

Downward Chest Fly

Incline Cable Flys

- crossover grip 
- cable in top position
- switch top hand every set
- arched back
- slight forward lean

Cable Crossover Tricep Kickbacks With Hold

Inner Chest Cable Fly's

Sliding Tricep Dips

- arched back
- start with full chest fly before rotating 
- engage the core upon rotating
- aim just above belly button

Around The World Dumbbell Fly's

Burnout

W3/D4 Chest + Tri’s

Carl

Jonathan

It was pretty good. A little sore right now

Aidan

W1/D1 Legs 1 (Strength)

Still a mess…and the other past comments are from over a year ago.

Jon M.

Alex

W1/D2 Shoulders + Core

Rich

W1/D3 Back + Bi’s

Love the cables. It's nice after switching from john meadows training.

J Garcia

Great! Does anyone else feel the cross over cable extensions in their shoulder? Is that normal?

Brandon

W1/D4 Chest + Tri’s

Caesar

Got light headed on the pause squats and I’m not gonna lie I skipped the reverse hamstring curls. Didn’t really know what I was supposed to do. A list of instructions would’ve been helpful 🤷🏾‍♂️

W1/D5 Legs 2

Working out with Eric’s app..what a way to get in Shape!!!

Mayson Buffington

W2/D4 Chest + Tri’s

Nick

W2/D3 Back + Bi’s

Never done so many dumbbell shoulder presses in a workout. I'm beat!

Samson

W2/D2 Shoulders + Core

W2/D1 Legs 1 (Strength)

I had to skip the pause squats because I kept getting vertigo coming up. Anything I can do to prevent this? Also still unsure of the purpose of the reverse hamstring curls. The pointers that you have with most of the workouts are really helpful. If it were explained better I think I’d understand it more but it just seems dumb to me lbvs. Hope this helps!

W3/D4 Chest + Tri’s

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