Name: Playbook - Jeff Logan - W2/D3 Chest & back
Uploaded: 2022-01-28T20:15:57.980Z
Duration: 45 min
Description: W2/D3 Chest & back

Brittany

Took BeFocus before this workout and it was such a game changer cut off all distractions and this was one of the best workouts I ever completed great product great app 💪🏿

Steven Mitchell

Winston Guy

Wow .. didn't go to gym today .. tested positive  for covid .. I'll be back in time to restart and smash challenge. Covids a fkn Gronk

Mike

Jarrad

Antonio

Endurance kicking in.  “Now finish him!!!”  (Mortal Kombat)

Tyreece

Dooly

unknown user

Zilo

kole q

Jackson

Tyson

Renegade rows. These REALLY challenged me and I like them! Whole workout was 🔥 can’t wait to improve on everything.

Patrick

Christopher Boccia

Helen

This one was no joke! CRAZY chest and arm pump

Daniel

Bryant

Negative pull ups are very close to the devil 😮‍💨

Sara

Nikki

Today felt hard, definitely needed a strong mindset to push through and I did it!!

Andrew Monge

Eliel

Beyond amazing. It's gets each day💯💪🏾

Charvin Robertson

Felt great, endurance is getting there 💪🏽

Roberto

Gabriel

Arlington

Really enjoying this day to day workout plan#killinme#gains💪🏽

Nevin

Lori Gould

Day 3 Week 2

Today was a f****** struggle. But it’s a marathon not a sprint.

Darren

Ray Cunningham

I see the increase in strength the workout was great!

Roshawn

Hurtin on Back/Chest Day! Stay Motivated!

Ryan

Rita

Mohamed

CazFit

Sheron Bennett

Just happy I made it to the gym on time this morning.

Chris Blowe Jr. 

- Negative pull-ups 4 x 8
- Deep pushups  3 x 20
- 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 

Superset 
- Dumbbell burpees 4 x 10
- Trx Row 4 x failure (If too easy do pullups)

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

- machine flys 4 x 15

- 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

- Start in a push up position with hands elevated
- Lower your chest towards the ground as far as you can go
- Straighten elbows to press back up to starting position

Deep 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

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles 
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX row

Superset

Jump rope

- low seat placement 
- flex chest as arms come together 
- control your arms and chest on the negative portion of the movement

Machine flys

W2/D3 Chest & back

Michael

I'm excited to start the program today. Thank you!

Vid was dope! Makes me curious of the workout regimen..?

Calvin

Burn N Shred Challenge Video

Got a good sweat and really feeling it in my abs and shoulders

Ivory’ll

Saul

DJ Dynamic

W1/D1 Full body

Things was kinda difficult for beginner but got it done

Super hard didn’t know getting lean was this hard 😫

W1/D2 Cardio and core

2nd day back in the gym.
I had to modify some of the work outs because of what the gym has available etc.. 
I didn’t get all my reps 80% of the rep count.
I did complete all sets.
I’ll get Better.
GoodShit Loagz 🦾🦾

Jason

W1/D3 Chest & back

Hardest workout ever in my life mountain climbers at the end doesn’t play fair 😫

W1/D4 Cardio & core

Corey

Insane but as your endurance gets better you will survive overall very intense and challenging 🔥🔥

W1/D5 Full body

W1/D6 Cardio & core

W1/D7 Active recovery

Tough but getting leaner each week loving the challenge ⚡️⚡️⚡️

I have a love hate relationship with this one...lots of reps and lots of leg work but I love it really!

Baljinder

W2/D1 Full body

Brutal nothing comes easy on this app 😆

W2/D3 Chest & back

Community

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