Name: Playbook - Jeff Logan - W2/D4 Chest
Uploaded: 2021-10-12T03:58:22.508Z
Duration: 60 min
Description: W2/D4 Chest

Super Nyja

Justin

Christopher Ball

Jarrad

Chest is pumping. Making progress 👊🏽

Saul

Anthony

Chest is on fire love it...🏋🏾‍♂️

Dominick

I see a progression lets go 

From France 🇫🇷

Victor

Pre-work

- Barbell flat bench press 4 x 10
- Barbell close grip press 4 x 15
- Dumbbell incline press  4 x 15

Superset:
- Deep dips (DPEM) 3 x real failure
- Deep push ups 3 x 10

Walk on a treadmill for 10 minutes at an incline of 5.0

10 min Incline treadmill walk

- Hanging from the bar, tuck your knees 
- Lower legs back down
- Avoid swinging

Hanging leg raises

- Positioned with lower to mid back on exercise ball 
- Knees over feet and bent at 90 degrees
- Lift shoulders towards the ceiling engaging your core
- Lower back to starting position

Stability ball crunches

- the reps listed are per side 
- keep upper body square 
- turn hips, straighten your legs and raise them

Captains chair oblique raise

Pre-work

- lower barbell to chest 
- press upwards 
- flex chest at the top of the movement

Barbell bench press

- 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

- lower the dumbbells to ear level 
- press upwards and slightly inwards at the top of the movement 
- don’t “click” dumbbells together 
- flex chest at the top of the movement

Incline dumbbell press

- 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

- 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

Superset

W2/D4 Chest

Loving the compound effect of stretch gains

W1/D1 Legs

W1/D2 Arms & cardio

W1/D3 Cardio

W1/D4 Chest

Totally enjoyed it .. got through full sets of pull ups with form for first time. Cheers

W1/D5 Back

W1/D6 Shoulders

Isaiah

Rakan

W1/D7 Cardio

Some days showing up is all you can do and all you need to do.

W2/D1 Legs

W2/D2 Arms & cardio

W2/D3 Cardio

W2/D5 Back

W2/D6 Shoulders

W2/D7 Cardio

W3/D1 Legs

If you not shaking with the super sets push into the pain I cried a bit I Am Strong

W2/D4 Chest

Community

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