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

Grayland

Kami

Stephon

Renato

Tayvon Bowers

Harrison Read

Wow this was intense but man I feel good. Never used the ropes before at the end so that was something else.

Diana

Jaxon

clarence

Rocco

Jackson Nobles

Another great workout! Finished the Art of War & am going to cycle through the rest of the workouts.

Michael

Chill bro these workouts are killing me lmao

Rugby Scruggs

Marvin

Alban Vila

Moha

Angel Camacho

11caelike

Amazing pump!! Burned 900 cals baby! We gettin shredded

Jordan

Gabe Quattlebaum

Jocelyn

Kristoffer Næss

Muaau

Amazing workout. Chest is feeling blasted. Wouldn’t be surprised if I woke up tomorrow and looked like Michael B. Jordan

Chest was absolutely ballasted today. Love the workouts!

Okevinho08

That was killer. Chest pumped to the max!

When he says filthy pump he means FILTHY!!

JP Hassman

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

Tuesday: Strength Chest

Santiago

Dexter

Elina

Monday: Strength Legs & Core Crush

Luis2720

Adrian

Wednesday: Strength Back & Biceps

Thursday: Strength Shoulders & Volume Legs

F*chin amazing workout; challenging and feel very accomplished afterwards! What a workout should be!!

Tuesday: Strength Chest

Community

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