Name: Playbook - Fraser Wilson - W3/D1 Chest & Cardio
Uploaded: 2021-10-06T11:22:55.722Z
Duration: 60 min
Description: W3/D1 Chest & Cardio

Slow progress is still progress. Reminder to me

Ace Kenway

ciji

- Flat barbell bench press (work up sets) 4 x 10,8,6,4
- Flat barbell bench press 3 x 2 (RPE 9)
- Flat barbell bench press (back off sets RPE 8) 4 x 6
- DB incline bench press 4 x 6-7
- Cable fly 4 x 8 (tempo: concentric 1, hold 1, negative 2)
- Cable tricep pushdowns 3 x 6-8

- LISS cardio 20 min

- 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 (work up sets)

Flat bench press (RPE 9)

Flat bench press (back off sets)

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Chest cable fly (tempo: concentric 1, hold 1, negative 2)

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

V-bar tricep pushdown

- Incline treadmill
- Stair master (70-100 steps per minute)
- Outside walk

Cardio

W3/D1 Chest & Cardio

Joseph

Abit challenging lol. Coming back from a broken leg so it was abit intense for me

Kanan Clark

Great! I didn’t have access to one of the machines at my gym, but I found a work around. Excited for tomorrows workout!

Cailean

W1/D1 Legs & Core

Live for the work up and work downs! Thanks Fraser!

Alejandro Sosa

That felt amazing! Can’t wait for the transformation.

Johnathan

W1/D2 Chest & LISS

Faceless

I love this program. Just wish there was upper/lower split for it. I want to hit legs twice a week.

Samir

W1/D4 Back & Core

Awesome workout! Didn’t have access to one of the machines but I made do with a substitute. Worked up a hell of a sweat!

Explain why we’re doin each movement. Why this amount of reps. Why doesn’t the next week change. Is this just for maintaining?

Cody Walter

W1/D5 Shoulders & Cardio

Frederico Delli Colli

You know if your arm kills after the workout

W1/D6 Arms

Wasn’t able to do one of the workouts due to the machine being out of order, but all in all a great workout. Got me sweating and tired.

Do you have any mods for a home gym setup for this workout?

Daniel

Can’t feel my legs but very good LMAOO! Ready for tomorrow’s workout 🤪🤪

Jose

W1/D7 Legs & Core

Mark

W2/D1 Chest & Cardio

Same set of exercises every single week 🙄

Oscar

Second week been hitting different 🔥🔥🔥

W2/D3 Back & Core

Good, but if would be if you include alternate exercises as well, in case anyone not comfortable with any exercise.

Ahad Raza

By including apple watch support and reps/weight log

Muzammil

W2/D4 Shoulders & Cardio

Awesome - you are saving my life one small step at a time.

Jason

Hey big fan of ur workout. I have been trying to loose belly fats, u got any tips???

W3/D1 Chest & Cardio

Community

More workouts from Fraser Wilson