Name: Playbook - Gritty Soldier - 💪 Chest & Tris Bro-Split Strength
Uploaded: 2026-05-26T19:54:11.327Z
Duration: 60 min
Description: 💪 Chest & Tris Bro-Split Strength

Atarva

David

Martin

⚔️ Today’s “GRITTY DAILY” workout:

• 1x TABATA round of HRPs
• 4x 10 Cable Flys
• 4x 10 Incline Bench Press
• 4x 15 Incline Machine Press
• 4x 10 Cable Extension w/ V-bar
• 4x 10 DB Skullcrushers
• 3x MAX Bench Dips
• 3x 15 Tricep Extension w/ Rope
• 100 Pushups

“Obstacles can’t stop you. Problems can’t stop you. People can’t stop you. Only you can stop you.”

**TABATA: 20secs of work, 10secs of rest, continuous for 4 mins

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Hand release push-ups (TABATA)

- Keep your core tight and your back straight. 
- Bring your hands up and together squeezing your pecs
- Lower slowly

cable fly

- 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)

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position

Plate loaded machine incline chest press

- 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 extension

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups

💪 Chest & Tris Bro-Split Strength

MILITARY ATHLETE-BASIC ~ Upper Body Strength & Sprints

MILITARY ATHLETE-INT ~ Upper Body Strength Under Fatigue

The only comments I have are about the app. Your workouts are well programmed. The app really is clunky to navigate and the metrics to record are not always appropriate for the set/exercise. Navigating through supersets is problematic especially when your hands are shaking and you are winded

Scott Loughan

HYBRID WARRIOR I ~ Back & Biceps Strength

HYBRID WARRIOR II ~ Upper Power & Speed

MILITARY BUILD ~ Chest Day for Strength & Mass

BODYWEIGHT WARRIOR ~ Barrel Chested WOD

MILITARY PREPARATION ~ Upper Body Strength

Garrison

Ran out of time (father of a 7 month old lol) but as usual… a fantastic routine that’s GS!

💪 Chest & Tris Bro-Split Strength

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