Name: Playbook - Jeremy Park - W1/3/5:D2 - CHEST & BACK
Uploaded: 2024-03-17T16:54:22.798Z
Duration: 75 min
Description: W1/3/5:D2 - CHEST & BACK

clarence

Alan

Do I just hit “restart” when I’m done and tryi kg to move on to the next weeks ?

Ryan Forestier

Uriel

I really got that back and chest pump! Although Im restarting to get back into working out again. These workouts so far have not just help me get a great pump/growth. But have expanded more of my comfort for different various workouts and adjusting them!!

Tyler

Travis

Gira Cristi

Nicholas Martinez

Arms feel insane, starting this challenge late but already feeling great

Otgnat

Casey

Gonçalo

Dylan

Richard

Fucking killed it today - gains are coming in - will be a sick transformation. Hopefully will win it! Gains are crazy!!! Thanks man - appreciate you!

Felix Von Matterhorn

Had to sub a lot of workouts, because equipment was not at the location.

Hasan

Carlos

Struggling to hold my phone broski 😩💀💀 but absolutely fried 💥🔥

Hectic💔 cant believe I already gained 6kg

Ricko

Alex Watson

Andre

Amber

Great start to a new program! Killer pump

Nicholas Harrelson

Adrian

I am dead from yesterday and past dead today. But it was amazing!!

Akash

Never done an incline bench till this workout program lol ima be feeling that for awhile.

Phil

Blake

Jake Lord

Jesus Christ that’s a tough one. Feel amazingly swole tho

Cole

Jeez. What an amazing pump. Getting bigger by the second

Good Sweat - Doesn’t burn as hard as the leg day.

Antoni

Great chest workout, maybe more push factors there were plenty of pull factors though overall solid workout! 🤙

Alex O.

Derlis A.

Wilmer

Kiso

Summerly

Jose

Stefanie

CHEST & BACK Workout that will get you feeling HUGE! The pump will be massive. Using this workout as our strength day for chest and back. Make sure to log your weights and increase them as the weeks go by.

A chest warm up to get the shoulders and chest blood flowing. 
- kneeling stance 
- set cable at lowest 
- use comfortable weight
- scoop upwards and squeeze at the top

Kneeling Cable Lo-Hi Fly

This is a back extension warm up. We are getting the lats opened up. 
- lean forward knees slightly bent 
- arms extended and locked 
- drive elbows toward your lats

Straight Bar Pull Over

My all time favorite chest building exercise. 
- make sure to retract your shoulders
- I leave some space between my chest and the bar 
- press and squeeze at the top
- working to a top set and strength reps
- longer rest time here

Heavy Incline

Time to pull down heavy. 
- using a late pull down works just as well 
- utilizing this machine with rotating handles to just help with mind muscle 
- pull down and squeeze at the bottom

Plate Lat Pulls

A key exercise for overall chest growth. 
- use moderately heavy weight
- press using only the chest 
- keep elbows at a 45-60°
- try to increase the weight each week

Heavy Flat DB Press

One of the best exercise for back girth and thickness.
- support yourself with one arm on a bench
- grab a heavy dumbbell and row
- pull that elbow back 
- think of hands as hooks
- each side get 3x10

Heavy DB Row

Last exercise for chest, going for the pump. 
- holding db close press 
- squeezing at the top 
- pressing the db’s together

Incline Close Press

Finishing off this massive workout with pull ups. You should be absolutely fried so if you need to use the assisted that’s okay. Going til failure on 2 sets here, each week try to beat this number

Wide Pull Ups

W1/3/5:D2 - CHEST & BACK

Jesse

EVERYDAY WARM UP!

Aeirus

Ace Kenway

I tore my ACL and meniscus recently. It’s been two months of therapy. But I still try my best at these workouts now that I got ROM.

W1/3/5:D1- STRENGTH LEGS & ABS

Love using these as references now with my workouts. How far I’ve come cause of this app💪🏽🔥

Feras

W1/3/5:D3 - SHOULDERS & ARMS

Those peek through though🤌🏽🤌🏽

W1/3/5:D4 - VOLUME LEGS & ABS

Feeling the chest pump! I will be shreddy

W1/3/5:D5- RIPPED CHEST & TRICEPS

I enjoyed it so much and I felt like it kept me from setting distracted in the gym!

Drew

Domingo

W1/3/5:D6- RIPPED BACK, SHOULDERS, BICEPS

Luke

W1/3/5:D7- REST DAY

Have a torn ACL so with my “F.R.O.M” I do everything except the explosive TRX. We still getting it in 💪🏽🫡

W1/3/5:D2 - CHEST & BACK

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