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 😆

W2/D2 Cardio and core

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 💪🏿

W2/D3 Chest & back

Jeff this one was crazy bro who knew life would be so hard 😂🔥🔥🔥⚡️

W2/D4 Cardio & core

Very challenging but the results are magical loving this journey and app!

Jahmaiki

W2/D5 Full body

W2/D6 Cardio & core

Very much needed challenge has been awesome 3 more weeks to go let’s gooooooo ⚡️⚡️

Doing great rolled out and ready for week 3

Andrew Monge

W2/D7 Active recovery

Amor

This workout was so brutal idk how I survived each week sets are going up 😂

W3/D1 Full body

Alixzae

W3/D2 Cardio and core

W3/D3 Chest & back

Good workout , definitely needed core today , thank you as always

W3/D4 Cardio & core

W3/D5 Full body

W3/D6 Cardio & core

Lettts gooo week 4 cheers to everyone in challenge

W3/D7 Active recovery

W4/D1 Full Body

W4/D2 Abs + cardio

W4/D4 Cardio & core

W4/D5 Full body

W4/D6 Cardio & core

W4/D7 Active recovery

Great way to start week 5! Shoutout to everybody who’s been consistent 💪🏽

Richard

W5/D1 Full Body

Weeks 1-3 were great, by week 4 it got a little repetitive, and week 5 I had very little motivation knowing I'd be doing pretty much more of the same stuff. But overall it's been pretty great getting me out of the rut I'd been stuck in for a while.

Ethan

W5/D2 Abs + cardio

W5/D3 Chest & back

Snowstorm really cramped this week’s challenge but I’m making up for it! 💦💪🏾

W5/D4 Cardio & core

W5/D5 Full body

Charles

W5\D6 got it done on recovery day. Now time to recover 🥂

W5/D6 Cardio & core

Great feeling to have finished all the way through! Another Successful step forward in fitness journey!

W4/D3 Chest & back

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