Name: Playbook - Jonah Downey - W3/D1 Chest & Back + Abs
Uploaded: 2023-04-30T17:24:48.072Z
Duration: 60 min
Description: W3/D1 Chest & Back + Abs

Mitchell

Workout👇🏽

Superset 1: 3-4 Rounds 
- Neutral Grip Pull Ups x Failure
- Weighted Push Ups x Failure

Superset 2: 3-4 Rounds
- DB Glute Bridge Floor Press x 6-8
- DB Squeeze Chest Press x Failure 
- DB Bent Over Rows x 8-12

Superset 3: 3 Rounds
- Reverse Grip Lat Pull Down x 8-10
- Cable Horizontal Flys x 10-15

Core Superset: 3 Rounds
Kneeling Cable Crunches x 10-15
Hanging Reverse Crunch x Failure

- Take a neutral grip on parallel pull-up bars
- Pull yourself up until your chin is above your hands
- Pause at the top of the motion and lower yourself slowly

Neutral Grip Pull-up

Weighted Push Ups

Superset 1

DB Glute Bridge Floor Press

DB Squeeze Chest Press

DB Bent Over Rows

Superset 2

Reverse Grip Lat Pull Downs

Cable Horiozntal Flys

Superset 3

Kneeling Cable Crunches

Hanging Reverse Crunch

Core Superset:

W3/D1 Chest & Back + Abs

I was a little confused about when to start and stop. 

Think it might be dope to have a timer for each movement as well as rest.

Ressard

A pretty great way to get the heart pumping and set the pace for the workout!!!! 🤜🏽❤️🤛🏽
10 outa 10 would recommend!!!!

Michael

All the tutorials had video clips except the 3 before for the final two warmups (jumping jacks being the last)

Warm Up - DONT SKIP

Cool Down - Post Workout

Cody

Very different from what I have done before. It’s definitely a change of pace for me!

Ivan

Great workout! Lost motivation and direction, but this workout plan by Jonah gives you both!  Day 1✅

Dalton Patchen

W1/D1 Chest & Back + Abs

Esteban

Cyrille

W1/D2 Legs + Arms & Shoulders

Great workout with a much needed stretch after a tough 3 days!

W1/D3 HIIT Cardio & Abs + Mobility

Easy to follow! The videos and built in timer keep me focused.

Jesus Chavez

12/10.  I know I’ll feel this one in the AM

W1/D4 Chest & Back + Abs

Marty

W1/D5 Legs + Arms & Shoulders

W1/D6 Interval Cardio & Abs

W1/D7 Rest Day / Mobility

Did it yesterday, went home and sleep intense ahah

W2/D1 Chest & Back + Abs

W2/D2 Legs + Arms & Shoulders

Harder than it looks, I’m dripping in sweat!

W2/D3 HIIT Cardio & Abs + Mobility

W2/D4 Chest & Back + Abs

W2/D5 Legs + Arms & Shoulders

W2/D6 Interval Cardio & Abs

W2/D7 Rest Day / Mobility

W3/D2 Legs + Arms & Shoulders

W3/D3 HIIT Cardio & Abs + Mobility

W3/D4 Chest & Back + Abs

W3/D5 Legs + Arms & Shoulders

W3/D6 Interval Cardio & Abs

W3/D7 Rest Day / Mobility

W4/D1 Chest & Back + Abs

W4/D2 Legs + Arms & Shoulders

W4/D3 HIIT Cardio & Abs + Mobility

W4/D4 Chest & Back + Abs

W4/D5 Legs + Arms & Shoulders

W4/D6 Interval Cardio & Abs

W4/D7 Rest Day / Mobility

W5/D1 Chest & Back + Abs

W5/D2 Legs + Arms & Shoulders

W5/D3 HIIT Cardio & Abs + Mobility

W5/D4 Chest & Back + Abs

W5/D5 Legs + Arms & Shoulders

W5/D6 Interval Cardio & Abs

W5/D7 Rest Day / Mobility

W6/D1 Chest & Back + Abs

W6/D2 Legs + Arms & Shoulders

W6/D3 HIIT Cardio & Abs + Mobility

W6/D4 Chest & Back + Abs

W6/D5 Legs + Arms & Shoulders

W6/D6 Interval Cardio & Abs

W6/D7 Rest Day / Mobility

W3/D1 Chest & Back + Abs

Community

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