Name: Playbook - Jeremy Park - Day 2 & 16: Chest & Back
Uploaded: 2023-09-03T20:51:30.315Z
Duration: 60 min
Description: Day 2 & 16: Chest & Back

Kienan

Jose Zacarias

Don't have a pull up bar my dude! But great stuff

Merlin Valdez

Alex

Your workouts are the best thing ever man I’ll tell you that now

Luca

Nick

Kevin Lebron

It was amazing, any recommendations for a pre workout for beginners ?

Cristian

It was pretty good. The only thing is that I took like 2 hours to complete it

Axel Ramirez

Big difference from 1st and 2nd attempt on this split.

Patrick

Eric Tsai

Hard once again but easier than first work out

Blaike

Scott

TJ Roxas

It was good just hard for ppl with one set of dumbbells and without a gym that can’t increase weight in sets

Dylan

This workout was killer and I felt great after

james

John Spilner

Sydney

It was a dang Killer workout! Made me feel like a beast! 🔥🔥🔥💪💪

Christian

Damion

Daniel

Carter

Fkg destroyed me and i absolutely loved it ! Good job

William Matte

Naglis

Don’t have an incline at home so I’m trying to find something that could work

Kareem

Samson skinner

Jake

Kristoffer Næss

Johnny Wolf

Focus: Chest & Back
- upper body day 
- should get a really nice pump
- working on some solid strength and muscle building exercises

- chest and back blaster
- get on all fours using the dumbbells as mounts
- perform 2 rows 
- kick your feet out and do a push up
- bring them back into the table position and repeat
- staying with the same weight for all sets
- send me vids of you trying this exercise so I can see your form on Instagram!

Renegade Rows

- targeting our back
- perform a dead lift only lowering a little past your knees
- on the second rep stay in the bent over position and perform a motorcycle grip row
- try to increase the weight by 5-10lb each set
- 1 rep is the deadlift/row combo

DB Deadlift/Row

Focus: Upper Chest
- use a heavy incline 
- stretch and squeeze the upper chest 
- increase the weight each set
- touch the dumb bells together at the top

Incline DB Press

Focus: Entire Chest
- we are flat on the bench
- holding dumbbells close grip first and pressing for 5, then switching to normal grip and pressing 5
- use comfortable weight and press with power

Flat Close Grip X Traditional Press

Focus: Back and Lats
- use a wide grip to emphasize our lats
- you can use a resistance band or assisted machine if you can’t perform a pull up
- if you can’t make it to 10-12 reps just do each set for max effort

Wide Pull Ups

Focus: Thicker Back
- stagger your feet and plant one arm on the bench as support
- row the db back pull from your elbows
- increase the weight each set of possible

DB Row

Day 2 & 16: Chest & Back

Tyler

That was good as pumped the body well before I head off to work

Xudong

EVERYDAY WARM UP!

Did this program two years ago and loved it. Life got busy and I’m just now getting back to the gym; was so happy to revisit this program, very comforting

Kara Kosinski

Justin

Day 1 & 15: Legs

shunashi

Day 3 & 17: Shoulder & Arms

Filipe

Day 4 & 18: Legs

Emil Mikkelsen

Day 5 & 19: Full Body Function

Hector

Josh

Day 6 & 20: Run

Day 7 & 21: Rest Day

Day 8 & 22: Chest & Triceps

Matthew Merck

Tomas

Gotta warn us about the pull up bar exercises as I don't have one at home! Nonetheless good, just did some alternatives!

Day 2 & 16: Chest & Back

Community

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