Name: Playbook - Jeremy Park - Day 15: Strength Chest & Tricep
Uploaded: 2023-09-03T20:51:30.923Z
Duration: 75 min
Description: Day 15: Strength Chest & Tricep

Jose Zacarias

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

Bolton Bulutoglu

Need this workout today. Kept me focus on the workout and blocked all the BS going around my life right now. Thank you for the great workout routines 👌🏼

One of the best chest pumps I’ve gotten in a while those push-ups at the end killed me

Naglis

Insane chest and tri burner. Loved every second

Angel Camacho

Brandon lenczner

Chely

Winick

Mario

Jasmine

Battle ropes!!!!! That’s all I’ve got to say. Need to build explosive strength big big big time. Challenged my heart big time. Going to keep going! Going hard

Johnathan

Nishil

Insane chest pump. I burned 1,000 cals!! This challenge is something serious and I’m loving every second!

Awsome! Can’t feel my triceps after the decline pushups and dip

Kristoffer Næss

Jaime

Mason

What’s up! Today’s workout will be focusing on chest and triceps. Going for strength numbers in the beginning then higher reps and hypertrophy style towards to end. Gonna have you also rip a quick HIIT at the end to burn off more calories. Time for that filthy pump!

Focus: Chest Warm Up
- pretend to hug a tree
- place hands a few inches above shoulder to focus more on the upper inner chest
- squeeze and pump blood into the chest 
- great chest activation exercise
- go light and control each rep

Pec Dec Fly

Focus: Rear Delts
- before I press I like to have warm and blood filled rear delts
- I feel more secure
- rear delts are a muscle most people lack as well so strengthening it will help
- pull apart the dumbbells

DB Rear Delt Fly’s

Focus: Entire Chest
- going for strength here
- we are tapering down the reps and really focusing on tearing our muscle fibers
- try to get a spotter so you can use challenging weight.
- each week increase the weight you use for the 6 reps by 5-10lb depending on how strong you are getting
- long rest periods between sets to maximize our strength

Heavy Flat DB Press

Focus: Upper Chest
- incline barbell so good for aesthetic chest building
- I like to leave 1-2 inches between the bar and chest so my shoulders stay safe
- press heavy and use the rest time to hydrate and stay focused

Heavy Incline Bench

Focus: Triceps
- grip the handle underhand 
- extend your Tricep and flex at the bottom
- isolating our triceps to focus on the muscle
- each arm gets 15 reps

Single Arm Tricep Underhand Extension

Focus: Chest & Triceps
- killer combo of a press and skull crush
- targeting our chest and triceps 
- keep the dumbbells parallel
- 1 rep = a press and a skull crusher

Neutral Press/Skull Crush

A perfect chest super set combo to finish off this workout. Our chest should be torched after going heavy so just pumping the last bit of blood into the chest for extra growth.

Focus: Inner Lower Chest
- adjust the cable high setting
- squeeze and pretend like you are hugging a tree
- cross the cable grips for an even crazier chest pump

Hi-Lo Cable Fly

Shortly after the fly’s I wasn’t you to perform decline push ups. An exercise focusing on the upper portion of the chest. These two back to back will get your chest pumped to the max.

Decline Wide Push Ups

Chest Super Set 5

Focus Triceps
- elbows to 90°
- flex the Tricep at the top
- grip the bar hard to engage the forearms
- 5 sets until failure

Tricep Dips

Finishing our workout with battle ropes! Killer exercise to flush al the blood into our muscle and get the heart rate going. We want to perform and move like athletes so after strength we need to practice moving fast.

Battle Ropes

Day 15: Strength Chest & Tricep

William Noyola

christopher

Rocco

EVERYDAY WARM UP!

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 💪🏾

Day 1: Strength Chest & Triceps

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

Adrian Wolf

Luis2720

Day 2: Strength Back & Biceps

Stephan

Andrew

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💪🏽😉

Mark

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

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

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

Day 14: Rest Day

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

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

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! ;)

Alex

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

Fabricio Andree

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 15: Strength Chest & Tricep

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