Name: Playbook - Jeremy Scott - W1/D2 Chest & Triceps
Uploaded: 2024-03-19T15:15:52.998Z
Duration: 45 min
Description: W1/D2 Chest & Triceps

Kyle

Manny Melo

Zach

Jarrad

Really enjoyed it. First time going to failure.

Anthony

George

Great workout 
Used 45 sb down to 40 for last set

Kerry

Kevin

Melissa Gallagher

Lot of reps in this one so arms lit.  Definitely liked this routine.  Also really like the new rep tracking log.

Kenin

Brock

Did this on Saturday and didn’t realize I could log.  Went in and updated with the weights I used.

Didn't take long to hit failure on push-ups

Glen

Would be helpful to know how long I should take between sets and way to track weight

Igor

Joseph M

Korey

Joshua

Got them all in, it was a tough one but it felt great.

Gabie

Great so far. But May I ask when I did the “dip” exercise I could barely finish two, also the press ups at the end, I was soo week after all the weights I couldn’t do it either. Like only two press ups. Weak or just no energy?
What do I do here?

Nathan

Melissa

Tisia

Those floor dumbbell presses at the end! Meaner than I gave them credit for

Johnny

Doing a finisher of push-ups to failure was deadly… wasn’t able to do very many after pushing very hard on the other lifts

Caleb

Kelly

Great workout. Definitely pushed my limit with the volume I’m used to, but it was worth it!

Luke

Truly loving the Bodybuilding Basics absolutely great Tricep & chest workout!  Love the prep prior to the workouts sets you up for success! 🔥💪

Jeff Bagwell

I crapped out at 10 push ups. Great workout

Christopher

DAY 2: CHEST & TRICEPS

Mobility Prep 

1. DB Bench Press
2. DB Incline Bench Press
3. Cable Chest Flies
4. Chest Dips 
5. DB Floor Presses
6. Pushups

- Mini Band External Rotations 2 minutes 
- Wall Slides 1 minute
- Dead Hangs (from pullup bar) 1 minute 
- Yoga Pushups 2 minutes

- Loop the mini band around both wrists
- Externally rotate outward against the resistance of the band (palms in, palms up and palms down)

Mini Band External Rotations

- Stand tall with your back leaning flat into a wall
- Press your arms into the wall, flare them out from your sides and bend your elbows, forming a W
- Maintain contact with the wall as you slide your arms vertically overhead while maintaining the bend in your elbow
- Pause
- Slide your arms back down the wall until your elbows are close to your sides
- Repeating for time or reps

Wall Slides

- Use a secure overhead bar (Use a step or bench so you can easily reach the bar with your arms, as you don’t want to jump straight into a dead hang)
- Grip the bar with an overhand grip (palms facing away from you), arms shoulder-width apart
- Move your feet off the step or bench so you’re hanging on to the bar (or just bend your knees if you are able to reach the bar)
- With your arms straight hang from the bar with your body straight and your feet off the floor
- Do not fully relax your shoulders, instead keep them active by pulling them slightly down and back

Dead Hang

- Start in a high plank/push up position
- Contract your abs and tighten your core by pulling your belly button toward your spine
- Bend your elbows and lower yourself toward the floor, until your elbows are at a 90-degree angle
- Contract your chest muscles, press through your hands returning to the starting position 
- Shift back into a downward dog position  
- Return to starting position

Yoga Pushups

Upper Body Mobility Prep

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level, rotating the dumbbells 
- Press dumbbells back up over your chest to starting position

4 x 8-12 reps

DB Flat Bench Press

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up, engaging your chest

4 x 8-12 reps

DB Incline Bench Press

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together forward of the chest, engaging your chest
- Pause and let your arms return back to the starting position

4 x 15 reps

Cable Chest Flies

- Step up on the dip station and position your hands with a neutral grip
- Suspend your entire body weight on your hands 
- Initiate the dip by unlocking the elbows and slowly lowering your body
- Control the descent to parallel and then drive back to the starting position by pushing through the palms

Dips

- Lying, hold the dumbbells extended over your chest, hips and knees bent with feet flat on the floor
- Slowly lower the weight until both elbows touch the floor (DEAD STOP)
- Press the weights to full extension by contracting your triceps and chest

3 x 8-12 reps

DB Floor Press

- Start in a high plank/push up position
- Contract your abs and tighten your core by pulling your belly button toward your spine
- Bend your elbows and lower yourself toward the floor, until your elbows are at a 90-degree angle
- Contract your chest muscles, press through your hands returning to the high plank position

Pushups

W1/D2 Chest & Triceps

W1/D1 Legs

W1/D3 Metabolic Cond.

W1/D4 Back & Abs

Tracy

W1/D5 Mobility & Tissue Work

This got me up early after late MNF. Go Birds. Thanks JS

W1/D6 Shoulders/Biceps/ Calves

Knocked out a 20 min assault and DB combo

Day off, spent some time with the family at a local baseball ⚾️ game.  Will get a run in tonight as well.  Happy Sunday everyone…

W1/D7 Off

How come split squat before front squat? Usually compound movement first, right? Love the program, thanks Jer

W1/D2 Chest & Triceps

Community

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