Name: Playbook - Jesse Marvin - Chest/ tricep
Uploaded: 2023-07-14T16:15:35.683Z
Duration: 75 min
Description: Chest/ tricep

David

Lay on bench with feet straight off the end without feet touching the ground. Pause the press as soon as you feel it leave then pins the accelerate to top of rep. Using this to force more stabikity to the movement

Larsen pin press with pause off chest

With full set up pause right when weight leaves pins and accelerate after to top of rep

Pin press (pause off chest)

Press from pins to top of movement. Keep negative controlled best you can

Pin benchpress

I prefer only doing top half reps here. Feel much more in my upper chest. First set is just to get a feel for the incline and warmup the movement. 2nd set to failure you should use as heavy as you can and shoot for 15-20 rep range

Incline db press

Machine flys straight into pushups to failure

Seat all the way down. Head up chest up. Pull elbows together more than you’re thinning of pulling hands together

Machine chest fly

Control negative until chest touches ground

Pushups

Chest fly push-up compound set

Machine tricep extension

Steers h the weight as low as possible then extend the arms doing best to keep bar above and behind the head

EZ bar tricep pullover

Left and right leg on seated then straight to left and right on donkey

Reps until failure. Hold last rep for 10 secs at contraction

Seated single leg calf

Let your body rock back at bottom and Rick forward at top. Reps to failure and hold last for 10 secs at top

Single leg donkey calf

Calf compound set

Chest/ tricep

Kyle Hogan

Ruben Rodriguez

Great variations throughout. Front side and rear delts are smoked. Shrug finishers are awesome.

Joey Cahill

Shoulder side,rear and traps

Sam Zimberoff

Love the front squats to start. Great quad activation. Slow tempo on ext/squats was brutal. Good hammy/adduct finisher. Can't wait for the rest of the split!

Legs

Awesome lift. The single arm rows (pull-down/tbar) really got the mind muscle connection going then into the regular t bar and pulldowns. Back was lit up and pumped! Forearm work is paying dividends. Love this split!!

Love the t bar squeeze at the top that pump is ridiculous

Davis 

Back/forearms

Shoulder boi up in this oooooohhhhhh .crank that shoulder boi 🪨

Lit up from this one. The Y raises are the best variation of a raise - the mind muscle is incredible. Rear delts are smoked. Best shoulder lift 💪

Probably the best shoulder day I’ve ever had with trying those new movements out.

Great lift. Love tracking with this program. Beat previous prs and pushed myself. Pumped for tomorrow!!

Would’ve loved another glute focused workout in there so I added a couple myself. Paired the lunge sets with landmine RDLs and the hamstring curls with iso leg kickbacks

Josh

Smoked. Beginning presses for strength + volume from flys and triceps is perfect mix of heavy lifting/bodybuilding. Can't walk from calf superset. Loving this split.

Chest/tri/calves

I think the zottoman curls to start is great because it’s hitting different angles of the brachialis which transitions nice to the other exercises. 🤟

Great day to isolate the arms. Pump was awesome. Love the variations. Forearms are going to see some growth from this program 💪

Chest/ tricep

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