Name: Playbook - Gritty Soldier - W8/D1 - Chest
Uploaded: 2024-01-20T14:25:57.233Z
Duration: 60 min
Description: W8/D1 - Chest

- Barbell Bench
- Incline Barbell Bench
- Dumbbell Svend Press
- Dumbbell Incline Flies
- TABATA Push-up
- TABATA Dip
- TABATA Incline Push-up

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

Barbell incline bench press

- Hold two dumbbells together between your palms at chest height
- Elbows tucked and fingers pointed forward
- Extend your arms and press the plate straight out from your chest
- Slowly return the dumbbells to starting position

Incline dumbbell svend 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

TABATA: 8x continuous rounds of 20secs of work and 10secs rest, for 2 mins total. You should use a Tabata timer app!

- 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

TABATA Push-ups

TABATA: 8x continuous rounds of 20secs of work and 10secs rest, for 2 mins total. You should use a Tabata timer app!

- 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

TABATA Bodyweight dips

TABATA: 8x continuous rounds of 20secs of work and 10secs rest, for 2 mins total. You should use a Tabata timer app!

- Start with your hands on an elevated surface.
- Perform a push-up.
- Keep your core engaged.

TABATA Incline push up

W8/D1 - Chest

It wasn't impossible, but it definitely hurt in a good way. I'm excited for what's next

Scott

Chris

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

Ivan

Jaime

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

Ryan

W1/D2 - Chest Day

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

Will

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.

Mark

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

W2/D3 - Back & Biceps

Erika

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!

Ferdinand Peelen

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 👊

W8/D1 - Chest

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