Name: Playbook - Jonah Downey - W5/D4 Chest & Back + Abs
Uploaded: 2023-04-30T17:24:48.145Z
Duration: 60 min
Description: W5/D4 Chest & Back + Abs

Workout👇🏽

Superset 1: 3-4 Rounds
- DB Chest Press x 6-10 (1-2 Warm Up Before  Starting Workout)
- DB Single Arm Rows x 8-12

Superset 2: 3-4 Rounds
- Wide Grip Pull Ups x Failure
- Dips x Failure 
- Plate Squeeze Chest Press x 8-12

Superset 3: 3-4 Rounds
- Wide Grip Lat Pull Downs x 8-10
- Cable High-Low Crossovers x 10-15

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

DB Flat Chest Press

DB Single Arm Rows

Superset 1

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Wide grip pull-up

- Lean slightly forward placing more tension on your chest

Dips

Plate Squeeze Chest Press

Superset 2

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

High-Low Cable Crossovers

Superset 3

V-Ups

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle Crunches

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Controlled Half Crunch

Core Superset:

W5/D4 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

W5/D4 Chest & Back + Abs

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