Name: Playbook - Gritty Soldier - W1/D2 - Chest Day
Uploaded: 2024-01-20T14:25:56.556Z
Duration: 70 min
Description: W1/D2 - Chest Day

Ivan

Jaime

I hit failure so many times today I laughed. I'm smoked

Ryan

Shawn

Kody

The decline push ups were so difficult I couldn't push up all the way. Is there an alternative for that? Everything was great tho 😃 thank you Gritty Soldier!!!

Juan

I have never been in so much pain (the good muscle soreness kind) from a chest day before. If I can keep up with this program it's gonna change my life.

Erika

Getting myself back into shape from ALC and PCS. Love the program and the content that is pushed out.

Usman Mozumdar

Christopher

Continue after incline press in the afternoon

Ricardo Omar Estrada

Great workout.  On the path to gains, and appreciate the follow-along workout.

Lawson

Amazing workout. Can’t wait to continue.

Austin

Jason Watson

Ferdinand Peelen

Christian

Slayer for sure. I’ve always focused on more weight/less reps and even just trying to keep an 8 rep minimum killed. Excited to see what I’m able to do down the road.

Tyler

Jaycob

This one sucked but we love things that suck.

Aldo

Day 2 and OMG I’m feeling it but it felt good to do it. 🤟

Had a great work out today!, nothing to improve on this one. I didn’t realize you can enter the weights used and I messed up on a few at first entering it in, had to look up the weight difference from LBS to Kg

Mathew

Daniël

Great workout! Push ups at the end were killer

Josh

Great workout, got a crazy pump. Could barley do any decline push ups at the end.

Will

Hope you wore a big enough shirt, because it’s about to get smaller…

- Pushups
- Dips
- Dumbbell Bench Press
- Incline Dumbbell Bench Press
- Barbell Bench Press
- Incline Dumbbell Fly
- Cable Tricep Pushdown
- Close Grip Bench Press
- Bench Dip
- Decline Pushups

- 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

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Flat dumbbell bench press

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press

- 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

- Begin lying on an incline bench with arms extended and palms facing each other
- Lower the dumbbells to your sides opening your chest
- Bring the dumbbells back together squeezing your chest

Dumbbell incline chest fly

- 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 by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip bench press

- 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

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you come up

Decline push up

Bench Dips & Decline Pushup Superset

W1/D2 - Chest Day

My legs are smoked 
Loved the videos 
Loved the explained rest times 
Ready for the next 9 weeks!

It was a good set to get me back in the saddle. It left me with a good burn. Unfortunately, I lacked the equipment for the leg press and the superset.  That's what I get for being spontaneous.

Mark

It’s good, I would like to see an area I could track weight moved for each movement

Tiffany

W1/D1 - Leg Day (**BEGIN PHASE 1)

I've hit total failure everday during the supersets. Huge pump today!

Great workout!  Just challenging enough without being too much.

W1/D3 - Back & Biceps

I was going to try to put this as my cardio before my lifting session to be an alpha chad but I just couldn’t do it, kudos if you can try this

Feels like I want pushing hard enough but the 400’s got me

Gabe

Thank God for my Garmin. I wish I had a track I could hop on to do these work outs but running around my local park hills and all will just help. Good cold wet run in the rain today

W1/D4 - Sprints Pyramid

Jack Banducci

James

W1/D5 - Shoulders

Reached muscle failure and a sick pump 😎

Sean

W1/D6 - Arms

W1/D7 - REST, REST, REST!!

I feel my lower back now.  Good workout!  I definitely challenged myself on that one, especially with the squat and deadlift.

I pushed it harder here in week 2. This program has totally changed my repscheme and weights. Felt good to push hard, may not be able to run hard later but I think a good recovery run will do me well or I may not be able to walk tomorrow!

daniel

W2/D1 - Leg Day

It's was a good burn.  I could barely do any of the last superset by the end.

I recommend changing the close grip chest press to another exercise. Perhaps cable pulls for chest

W2/D2 - Chest Day

Chris

W2/D3 - Back & Biceps

W2/D4 - Cardio Focus

Great workout. Swapped machine fly for cables since my gym lacks that machine.

Donovan

W2/D5 - Shoulders

Love the pump arms are toasted and shaking

David

W2/D6 - Arms

W2/D7 - REST, REST, REST!!

W3/D1 - Leg Day

Ive hit total failure on this work out every week. I end up having to go to my knees for the decline pushups after the dip at the end

W3/D2 - Chest Day

Arms are shaking as I type this. Great feeling!

W3/D3 - Back & Biceps

W3/D4 - Sprints Pyramid

Fantastic! Sticking with the build programme till the end...

W3/D5 - Shoulders

Great programme. Happy to get phase 1 done!

W3/D6 - Arms (**END PHASE 1)

W3/D7 - REST, REST, REST!!

New super set was hard but I made it through my 4th round of dips before hitting failure on them!

W4/D1 - Chest (**BEGIN PHASE 2)

My legs were cooked afterwards, great workout 🔥

Carlos

King of the Yard baby. That left me feeling King of the Yard

W4/D2 - Lower Body

The cable raises roasted me right off the bat, felt the burn all the way through

W4/D3 - Shoulders

Solid trusted super value!
Like the shorter session format!

W4/D4 - Back & Biceps

Starting to feel a big difference. 🔥💯

Joseph

W4/D5 - Arms Day

Tried to hold race pace for the intervals and just jogged the rest periods

W4/D6 - 400m, 800m, 100m Sprints

W4/D7 - REST, REST, REST!!

Shelby

W5/D1 - Chest

The first super set makes me contemplate life choices, hard. But I love it

W5/D2 - Lower Body

W5/D3 - Shoulders

Amazing as ever. Working my way through every single rep of the Build programme. It'll take as long as it takes but I'm getting it done 👊

W1/D2 - Chest Day

Community

More workouts from Gritty Soldier