Name: Playbook - Frankie Dades - W1/D1 Day 1 - Chest + Tris
Uploaded: 2023-01-16T20:27:10.535Z
Duration: 45 min
Description: W1/D1 Day 1 - Chest + Tris

Let’s be real this ain’t a 45 min workout

Anthony

Richard

Chris

Jared

It hurt to wash my hair… that’s what I’ve been looking for 🔥🔥

Ryan

Didn’t get to finish all of it cuz of work but what I did finish was intense. Felt the burn!!

Jesse

First day on your program and I already can’t wait to hit the next one !!!

Bryan

Samuel

Haven’t lifted weights for the past 2 weeks. That was tough 🥵

Taylor

Amazing workout. Perfect combination between weightlifting while keeping my heart rate up. Amazing for people like me in the military. 💪🏾💪🏾🙏🏾🙏🏾

Hector Fortisescobar

High repetitions, light to moderate weight. Really focus on contracting the muscle and squeezing each rep.

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

Incline bench - do 15 reps then drop the weight and do 10 reps before going to flies.

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

- Keep bend in elbow constant throughout the full ROM
- Achieve a good stretch at the bottom
- squeeze mid chest at top

Dumbbell Flies

Incline bench + Flies

- Hold a weight sandwiched together between your palms at chest height
- Elbows tucked and fingers pointed forward
- Extend your arms and press the dumbbell straight out from your chest
- Slowly return the dumbbell to starting position

Incline svend press

- Squeeze arms togther in front of your belly button
- Maintain a tight core and get a good stretch

Decline cable fly

Cable CrossOver + Svend Press

- Begin in a push up position with hands stacked under shoulder
- Lower body down to the ground
- Push through your arms to rise back up

Push up

- From a high plank position, hands under shoulders
- Bend at the elbows lowering your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Close grip push-up

Push up Superset

- In a seated position hold dumbbell in each hand 
- Bend at the elbow to 90 degrees and dumbbells behind the head
- Straighten elbows to raise the dumbbells up

Dumbbell seated overhead tricep extensions (double)

- Lean slightly forward placing more tension on your chest

Dips

Overhead DB press + Dips

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ-bar skull crushers

- Start by lying down with hands close together on the EZ-bar
- Lower the bar down toward your chest
- Extend your arms straight back up

EZ-bar close grip bench press

Skull Crusher + Close grip press

Neutral grip
Wide grip
Reverse grip

Do 10 of each and that’s one set.

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable EZ-bar tricep extension

Cable EZ-bar tricep extension(outer grip)

- Stand tall, abs engaged and upper arms locked at your sides
- Pull the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable EZ-bar reverse grip tricep extension

Curl bar push down complex

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

High plank hold

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

Core Circuit

W1/D1 Day 1 - Chest + Tris

Austin

Those last 2 bicep exercises were rough 🔥

Day 2 in the books, got the best back and bi pump with this workout 😤

W1/D2 Day 2 - Back + Bis

Steven

Was good but hard legs felt the jumping squats

All I have to say… this leg day is no joke! LFG 💯

W1/D3 Day 3 - Leg Day

W1/D4 Day 4 - Full body + core

Shoulders burned after this great workout

W1/D5 Day 5 - Shoulders

W1/D6 Day 6 - Power Day

W1/D7 Day - 7 Rest day

W2/D1 Day 1 - Chest/Tris

Another day !!! GO ONE MORE !! 🔥🔥🔥

W2/D2 Day 2 - Back/Bis

W2/D3 Day 3 - Leg Day

W2/D4 Day 4 - Bodyweight + Core

W2/D5 Day 5 - Shoulders

W2/D6 Day 6 - Power Day

W2/D7 Day 7 - REST DAY

W3 Day 1- Chest/Tris/Core

Dam Frankie 5’s 🔥🔥 GO ONE MORE !!!

W1/D1 Day 1 - Chest + Tris

Community

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