Name: Playbook - Jeff Logan - W1/D3 Chest & back
Uploaded: 2021-09-20T18:54:48.561Z
Duration: 45 min
Description: W1/D3 Chest & back

Dominique Troutman

Emanuele

Ray Cunningham

Greg

kole q

Dawud

Christopher Boccia

I am a beast I’m getting better and better everyday

Tyson

Obsezzion

Omar

Definitely Like the workout, I love the way you show how the work out supposed to be.

Brandon

DeAndre

Yuejay

Really nice workout focusing on controll of your body💯

FREDY ANDRES MONTILLA MARTINEZ

Jennifer

Mark

Bryant

Sawyere

Thank you for recommending me to hop onto this one. Today’s workout was very challenging. I was pushing myself in a way I haven’t done in a long time and I loved it. It even caused me to have a mental breakdown because of how much I was pushing my body to do rep after rep and not give up. I knew I was capable of completing it so I kept going and didn’t give in. Thank you Jeff.

Esmeralda Torres

Thadius

Painful but whenever I’m drenched in sweat I know I’ve had an amazing workout.

Maria Foster

Kaderic Webb

I had to modify. I wasn’t feeling it at all and I did my fuckin best. Thanks for the workout, man

Daniel

Kicked my butt but this is my favorite day of the week!

Quincy

This shit done kicked my ass but we got it done💪🏾

Mike

It was a very challenging workout, definitely felt the burn I needed to feel

Sherard Miller

Jerrell

Julio

Gilbert

Chaquon

Jose Ferrer

Gary Ruff

Marcus

- Negative pull-ups 3 x 8
- Rep and a half push ups 3 x 10
- Deep dips 3 x 10
- Landmine T-bar rows 4 x 15
- Dumbbell floor press into push ups 4 x 10
- Renegade rows 4 x 10 
- Dumbbell burpees 4 x 10

- Jump rope 10 minutes (60 seconds on, 5 seconds off)

- pull yourself up (jump up if you cannot complete a pull up)
- lower yourself as slow as you can in the downwards portion of the movement 
- negative rep should take a minimum of 4-5 seconds

Negative Pull ups

- 1 half rep + 1 full rep = 1 total rep
- think half range of motion (ROM) followed by full ROM 
- control your body

Rep and a half push ups

- stabilize body / be strict 
- Flex chest & triceps at peak of the movement 
- dip slightly below a 90 degree angle at your elbows 
- push with power on the way up ! 
- control the downwards portion

Deep Dips

- flat back / tight abs
- retract scapula / let arms fully stretch for full range of motion (ROM)
- let the squeeze of your shoulder blades & lats initiate the pulling motion

T-Bar Rows

- complete all your floor presses 
- then move on to push ups directly after

Dumbbell floor press into push ups

- Think: “Row, Row, then push up” = 1 total rep
- control your body
- keep your abs tight / flexed

Renegade Rows

- With lighter dumbbells in hand,
Perform a full range of motion burpee
- be sure to use enough leg power to get back up from the ground

Dumbbell burpees

Jump rope

W1/D3 Chest & back

W1/D1 Full body

W1/D2 Cardio and core

W1/D4 Cardio & core

W1/D5 Full body

W1/D6 Cardio & core

W1/D7 Active recovery

W2/D1 Full body

W2/D2 Cardio and core

W2/D3 Chest & back

W2/D4 Cardio & core

W2/D5 Full body

W2/D6 Cardio & core

W2/D7 Active recovery

W3/D1 Full body

W3/D2 Cardio and core

W3/D3 Chest & back

W3/D4 Cardio & core

W3/D5 Full body

W3/D6 Cardio & core

W3/D7 Active recovery

W4/D1 Full body

W4/D2 Cardio and core

W4/D3 Chest & back

W4/D4 Cardio & core

W4/D5 Full body

W4/D6 Cardio & core

W4/D7 Active recovery

W5/D2 Cardio and core

W5/D1 Full body

W5/D7 Active recovery

W5/D6 Cardio & core

W5/D3 Chest & back

W5/D5 Full body

W5/D4 Cardio & core

W1/D3 Chest & back

Community

More workouts from Jeff Logan

W1/D3 Chest & back

@media (min-width: 768px){.css-1w2y59c-WorkoutComments{display:none;}}Community

More workouts from Jeff Logan

Community