Name: Playbook - Joseph Jennings - NEW SPLIT BEGINS - Chest / Light Shoulders / Bis
Uploaded: 2021-12-27T22:49:06.092Z
Duration: 45 min
Description: NEW SPLIT BEGINS - Chest / Light Shoulders / Bis

AWWW YAAA!  We’re on the new splitty.

We’re going to be working with the concept of lightly hitting a workout area before or after (two days in a row).

The science says that lightly working out a muscle group after hitting it (the day prior) activates the healing response and brings nutrients to it more quickly than rest alone.

Let’s track our progress visually as well as strength wise and see if this is an effective tool for us to grow.

Since it’s the first day back after a long weekend of eating like a turd, we’re going to ease back into the split.  Shorter day today, but expect them to get more intense as the weeks go on!

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

- Press directly up overhead
- Lower slowly down to chin height

Seated barbell shoulder press

Shoulder width grip using straight bar or EZ bar.

Standing barbell curl

Should width grip using straight bar or EZ bar

Standing Reverse Barbell Curl

- Hold the double rope with palms facing the center of your body
- Keeping elbows close to your body
- Grip will allow you to increase grip strength and forearm engagement 
- Pause at the top then lower under control  
- Switch arms and repeat
(Smaller hands can use single role or grab the cable ball)
Rep count of 16 = 8 on each side etc

NEW SPLIT BEGINS - Chest / Light Shoulders / Bis

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