Name: Playbook - Jeff Logan - W4/D3 Chest & back
Uploaded: 2022-11-18T18:27:38.222Z
Duration: 45 min
Description: W4/D3 Chest & back

RICHINIT

Justin

- 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

W4/D3 Chest & back

Mike

Straight Fire💪🏽🔥🔥🔥🔥🔥

unknown user

Baljinder

W1/D1 Full body

Assisted me to achieve mental equanimity and emotional calmness.

WITHEL

Great pretty tough but we go eat got damn me

Tyler Williams

W1/D2 Cardio and core

Couldn’t finish any of the workouts or reps… man I’m out of shape

Dominique Troutman

W1/D3 Chest & back

Jonathan

Tyson

W1/D4 Cardio & core

Greg

Fire workout staying consistent bound to see progression.

Siosi

W1/D5 Full body

CazFit

W1/D6 Cardio & core

Bryant

First time ever using a foam roller but it felt amazing and feel way better after

W4/D3 Chest & back

Community

More workouts from Jeff Logan