Name: Playbook - Jarrett Stod - W1/D4 Muscle growth - Chest + Back day
Uploaded: 2021-12-15T23:11:28.034Z
Duration: 45 min
Description: W1/D4 Muscle growth - Chest + Back day

Ryan Mansfield

David

leon

Colby

Another day down Charlie Brown 💪🏼 thanks JL❤️

Mommalisa

- Push- up 3 x 15
- Slight incline dumbbell press 4 x 12
- Db flat bench press 4 x 10 
- Chest fly machine 3 x 15
- Lat pulldown 4 x 12
- Cable face pulls 3 x 15 
- 1 arm dumbbell row 3 x 12 (each side)

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

Push up

- Press the dumbbells straight up reaching full extension
- Come down until your arms reach 90 degrees

Slight incline dumbbell press

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

DB flat bench press

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Chest fly machine

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

1 arm dumbbell row (12 each arm)

W1/D4 Muscle growth - Chest + Back day

Loved the burnout at the end on triceps!!

Andrew Boob lll

Guti

W1/D1 Muscle growth - Push day

I like how the superset at the end really finishes off the biceps!! Another great one!!

Feelin' real good! Love going to the gym now! 😁

Zachary Aguirre

Priscilla

W1/D2 Muscle growth - Pull day

Andrea

W1/D3 Muscle growth - Leg day

Braxton

W1/D5 Muscle growth - Shoulders + Arms

Denise Aguiar

Another good leg day…. Made it through buddy! 💪🏼

W1/D6 Muscle growth - Legs

Definitely bad ass. I was tired directly after the bench press,but I had to push through 👍🏽

DM-X

Dylan

W2/D1 Muscle growth - Push day

Ummmm the pull ups are a lot weak for this old gal 💪🏼😞

W2/D2 Muscle growth - Pull day

653 calories in 53 minutes… legs were legging on this one 🔥

W2/D3 Muscle growth - Leg day

👍🏽👍🏽👍🏽👍🏽👍🏽👍🏽

Vince Bellai

W2/D4 Muscle growth - Chest + Back day

Added one extra tricep at end. 
Love the workouts.

W2/D5 Muscle growth - Shoulders + Arms

W2/D6 Muscle growth - Legs

Daniel

W3/D1 Muscle growth - Push day

W3/D2 Muscle growth - Pull day

W3/D3 Muscle growth - Leg day

Progressive overload and great gains👍🏽👍🏽👍🏽👍🏽

W1/D4 Muscle growth - Chest + Back day

Community

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