Name: Playbook - Jeremy Park - Day 1: Strength Chest & Triceps
Uploaded: 2023-09-03T20:51:30.300Z
Duration: 75 min
Description: Day 1: Strength Chest & Triceps

I keep coming back to this program… because it is that good! 💪🏾🔥

clarence

Great pump, love the burnout run at the end!! I did add a few of my favs in, but all around great workout!

James

AND WE BACK … HEAD-START FOR THE SUMMER SHREDS 💪🏾

Antonio

Always a fire workout!!!! 🔥🔥🔥🔥💪🏾💪🏾💪🏾💪🏾

Andrew

Jordan

Mauricio

Trent

Rocco

Jasmine

Great chest/tricep workout! Can’t wait for the results

Destin

Bolton Bulutoglu

It was tiring and painful but I did it all

Sami

Trenton Dietiker

Landon

Good different from my normal only weight training

Josh

Cameron

Ethan

Nathan

Christian

Jacob Napier

Alex

Keep it up with these workouts. Love them

SjowackSu!

Devyn

Aaron Albert

Mark

Luke

Vitor

Nicholas Martinez

Jack

Jinho

Kursten

Solidddd workout! Crazy chest pump and that 1 miles run at the end was killer

Winnie

Fabricio Andree

Vali

My chest is absolutely destroyed. Amazing workout yet again

If you can provide some alternative exercises or weight routines for beginners gym goers (like the high-low cable)

Hugo

It was good! It was a good pump! What about the nutritional plan, does it come with it

Alfredo Vasquez

Donovan

Goose

1st day doing this program after being on and off at the gym for a while... I feel like it did more than other workouts I’ve done

Cullan

Love having everything scheduled and demoed right there. Keep it up!

Jonathan

Focus: Push Day
- we will be targeting the chest and triceps
- classic bodybuilding split for growth
- working for the pump

Focus: Warming Up the Chest
- slow & controlled movement
- cross the hands to emphasize the squeeze forcing blood into the muscle 
- use light weight

Seated Cable Fly

Focus: Upper Chest
- leave 1-2 inches between the bar and your chest
- press up and pretend to bend the bar to keep the elbows from flaring
- focusing on strength reps 
- use heavier weight
- long rest periods to ensure we are pushing with as much energy
- this new week INCREASE your weights and keep your form in check, if going up in weight doesn’t work try for 1-3 extra reps

Incline Bench Press

Focus: Entire Chest
- choose a heavy weight 
- control the reps the entire set
- touch dumbbells at the top
- squeeze the pecs at the top

Flat DB Bench

Focus: Inner Chest
- slow and controlled 
- squeeze the chest when your hands come together
- use comfortable weight
- pumping the chest full of blood
- keep elbows slightly bent
- pretend like you are hugging a tree

Hi-Lo Cable Fly

Focus: Triceps
- position yourself bent over keep your back straight 
- knee’s slightly bent
- triceps parallel to the floor
- kick back flexing the triceps
- use comfortable weight
- I like to force as much blood into the Tricep as possible

Bent Over Tricep Kick Back

Focus: Triceps
- keep your hands shoulder width apart 
- flex Tricep at the top
- going for high volume

Bench Dips

Focus: Chest 
- I like to prioritize my upper chest because it makes the physique more aesthetic
- squeeze the chest and keep constant tension
- use comfortable weight and rep it out

Machine Incline Press

Focus: Triceps
- grip the cable by the ball
- push down with one arm and flex Tricep hard at the bottom

Single Arm Cable Tricep Push Down

- timed 1 mile run 
- log this run and try to beat it each week! 
- going for speed here

1 Mile Run

Day 1: Strength Chest & Triceps

William Noyola

christopher

EVERYDAY WARM UP!

New level unlocked… brutality…. Wow I’m dizzy 😂

Adrian Wolf

Luis2720

Day 2: Strength Back & Biceps

Stephan

Day 3: Shreddy Shoulders Abs

Hard core ! I had to cut short a little just to prevent vomiting 😅😅😂

Zach

Day 4: Strength Legs & Core Crush

Amazing workout, destroyed my upper body!

Keevin

Day 5: Full Upper Body Pump

I runned 3 km becose gym going to close but runned this km fast💪🏽😉

Day 6: Run & Abs

Jacob

Jayden

Day 7: Rest Day

Day 8: Ripped Chest & Back

Wow the pump is unbelievable… start to a great morning 💯💪🏾

Moha

Day 9: Run & Legs

Diana

Day 10: Arms & Abs

Jose Zacarias

Day 11: Run & Shoulders

Was a fun one. But odd enough my gym doesn’t have a quad extension machine, like never heard of that before....
Any suggestions on a substitution for that incase it comes up in a later workout?

Lane

Day 12: Explosive Legs

Ricardo

One of the absolute best arm pumps i’ve had

Nicholas Harrelson

Day 13: Arms & Abs

Johnathan

Today I rested so well that I woke up at 12 pm 😌 thank you for letting me rest 🔥

Day 14: Rest Day

If done full force this is one of the hardest workouts I’ve ever done. Chest tapped out but had to push

Chase

Gym was so crowded but still got the lift in

Day 15: Strength Chest & Tricep

3 weeks in… already feel and look amazing 💪🏾

Clarence

Casey

Great back pump and amazing calorie burner! Getting bug for the summer baby!

Day 16: Strength Back & Biceps

Mario

God man…this mf always kills me on abs😭

milkipoohbear

Day 17: Strength Legs & Abs

Day 18: Shoulders & Triceps

This was the closest I came to puking from a workout since I was a kid lol.  Destroyed me loved it! ☠️

John

Day 19: Explosive Speed Training

Nishil

Crazy calorie burner. Burned 1200 calories! Also gaining a lot of strength and felt it today!

Day 20: Full Body Strength

Had to take test day because of travel. Back to it tomorrow!

Day 21: Rest Day

Domingo

Adrian

Day 22: Ripped Chest & Back

Summerly

Loved it but that 110 rep leg press was a killer! ;)

Theres a typo on the leg press. Should be 10 reps not 110. I added a 1 mile run at the end, felt great.

Day 23: Lower Body Destruction

Another amazing burner. Burned over 1,000 cals AGAIN!! Getting shredded!!

Day 24: Run/Shoulders/Abs

My gym is so full today but however I finished the workout

That first super set plate curls to hammers were killer. 
Checking out the new challenge you released might not finish this series because of it

Day: 25: Arms & HIIT

Day 26: Full Body Function

Forgot to mark this one as done! But we did it baby!

Light day! Expected to be sore but body feels good. Think i can increase my training back to normal now! Very exciting news

Day 27: Run & Abs

Tough day emotionally! Feel like i lost some gains because of it lol. Good to rest although i felt a burning desire to train

Day 28: Rest Day

Ryan Grundy

Day 29: Full Body Strength

Forgot to mark this one, but we gettin shredded baby!!

Did this yesterday- Easier the second time around! But definitely heart needs to be conditioned a lot more. Love to see an entire program based on this principle! I do martial arts and would love new ways to improve my explosiveness

Day 30: Explosive Speed Training

feeling great! 3 miles gets easier by the day

I think a lot of these could be turned to super sets, other than that it was solid

Peyton

Daniel

Day 31: Full Upper Body Pump

Insane pump. Burned 1,100 cals. Wow. Almost to the end baby!!

Day 32: Strength Legs & Core Crush

Wow. Just wow. Burned 1,700 calories! What a workout! We’re at the finish line baby!

Good upper body day, forgot to click this yesterday. Getting my groove back

Day 33: Ripped Chest & Back

Best workout challenge ever! I worked out muscles I didn’t even know I had that make a big difference!

Dylan

We made it baby!!!!!! Let’s gooooo!!!!! Been a crazy journey! And can’t wait to see the transformation side by side!

Day 34: Explosive HIIT & Arms

Love this program. Saw some pretty great results pretty quickly

One of the most challenging and amazing things I’ve ever done. Thank you for the opportunity to take on this journey and get shredded!

Day 1: Strength Chest & Triceps

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