Name: Playbook - Jeff Logan - W4/D3 Chest & back
Uploaded: 2022-01-28T20:15:58.085Z
Duration: 45 min
Description: W4/D3 Chest & back

unknown user

Jarrad

Christopher Ball

Jamarlo

Stephen

Made up for it today from the other day and killed it 💦💪🏾

Ashley Rodriguez

Christopher Boccia

Israelisrael

Breonna Wilson

W4/D3 complete! I almost passed out a couple of times, but I'm here! Let's Go!

Bryant

Roberto

Javier

Charvin Robertson

feeling stronger & stronger each workout 💪🏾

Arlington

Quincy

Decided to go to my home gym so I wasn’t able to do negative pull ups. But I got through everting else. Progress & consistency.

Darren

Christy

Great workout 💪🏽🚨🙅🏽‍♂️

Ray Cunningham

Roshawn

Rita

Ryan

Mohamed

Baljinder

Hard!! Challenging everything I needed to leave this anger at the gym.

Fanny Todorovich

- 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

W4/D3 Chest & back

Michael

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

Mike

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 😫

Steven Mitchell

W1/D2 Cardio and core

Brittany

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 😫

Winston Guy

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!

W2/D1 Full body

Brutal nothing comes easy on this app 😆

W4/D3 Chest & back

Community

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