Name: Playbook - Jeremy Park - W1/3/5:D5- RIPPED CHEST & TRICEPS
Uploaded: 2024-03-17T16:54:22.811Z
Duration: 60 min
Description: W1/3/5:D5- RIPPED CHEST & TRICEPS

Feeling the chest pump! I will be shreddy

Ryan Forestier

Uriel

Theresa

was great really ,this is the type of workout i was always looking for ,ty man:) im just sad i couldn’t sign for the challange from beginning,i was in the police school at that time and i did not had acces to the gym and i couldn’t eat properly .Ty one more time 😆

Gira Cristi

Dylan

Jordan

Increasing some weights into it, gotta make it throughhh 💪💪💪

Richard

Insane. Do I have a chance to win even if I am bulking up since all the past winners lost weight!?

Samuel Anderson

What a freaking pump. Chest and tris are on fire

Adrian

Akash

Had to take a few days off and these was the perfect workout to get back into it🦍

John

I did this yesterday but forget to click all the buttons😫

Really energised and just overall feel really good! The diet is great as well :)

Jack Davidson

Andre

Stefanie

Nicholas Martinez

Killer work out, I feel amazing can’t wait to see how i feel after tomorrow’s workout 💪

Tyson

I meant to put 5 but my arm was too shaky after this crazy ass workout

Abdul Martinez

Ekambir

Ricko

Kristoffer Næss

Cameron

Saaniyah

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: Chest
- leaving some space in between the bar and chest to save our shoulders. 
- control the weight through the entire set.
- increasing our weight each set and climbing down the ladder then finally dropping the weight to pump out abs exhaust the chest.

Flat Bench

Focus: Upper Chest
- alternating each press 
- keep one arm in a high hold flexing the chest
- slow and controlled form
- each arm should get 12 reps

Alternating Incline DB Press

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

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

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

clarence

Alan

W1/3/5:D2 - CHEST & BACK

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

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:D5- RIPPED CHEST & TRICEPS

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