Name: Playbook - Josh Bailey - W1/D1 Chest Gainz
Uploaded: 2021-06-07T12:40:36.365Z
Duration: 60 min
Description: W1/D1 Chest Gainz

Good upper body workout!  Had to substitute some of the workouts but overall excellent pump!

Will

Dontrez

Darryl

Thanks man like I need to come back cause I’ve been shot a month ago and I fell into depression you inspired me to come back thank you

Jamil

Alain

First session, just what I’m looking dor

James

Dashvin

It was challenging. I use to workout with my brother ray lewis all the time, I stopped because of depression but I’m back now.

Raymel Wilson Jackson

Stacey

Carlos

Faceless

Devonte Cleveland

Great workout, getting back in the gym so had to lower reps on certain workouts.

Quinn

It really helped me a lot I was lost and now I’m moving in the right direction thanks so much!

First day.. killed it. I’m sticking to this 4 weeks program. I appreciate this man. @Mrjayskin on IG💪🏽 You’re a true inspiration 🔥

Jamari

Quezz Welch

Makail

I couldn’t do all the reps in a couple of exercises but I love it 👊🏾

Erfan

Wesley

Dipo

Nathan

Chest Day was explosive #gainz 🔥🔥🔥

Smilez

It’s like having Josh with me while I train.

Ivan

Zachary Ewing

Malik

Anonymous

Definitely a great routine to get back started 👍🏾

Jade

Antony

Tarzan

Christos

Sadiel Gamez

Amazing workout definitely pushed myself out

Rahsaan Innocent Laudat

Sedrik

Cornelius

Stephon Nathan

This chest workout is designed to help you build strength and also give you hypertrophy gainz throughout this session

-Lie on the bench under the rack that holds the bar. Your eyes should be approximately aligned with the front of the barbell rack uprights. Butt, shoulders, and head should be flat on the bench with a slight (neutral) bend in the spine. Feet should be flat on the floor and relatively wide apart.

-Grasp the bar with your thumbs on the outside of your closed fist, overhand grip, with arms slightly wider than shoulder-width apart.

-Take a deep breath and raise the bar to above the chest with arms extended, exhaling while you push upward and aiming consistently at the same spot on the ceiling.

-To finish, replace the bar on the rack from the locked out position.

Bench Press

-Sit on the bench and lean back. Hold a dumbbell in each hand, with hands positioned at your shoulders, elbows bent and angled down below your ribs. Relax your neck against the bench. Keep your feet flat on the floor.

-Reverse the movement and slowly lower the dumbbells back to the top of your chest as you inhale. As you lower the dumbbells, your elbows should come down at roughly a 45-degree angle to your torso. 

-They shouldn't splay out to the sides, pointing toward the side of the room. Instead, keep your elbows pointing to the floor.
Aim to complete sets and reps required.

Incline Dumbbell Chest Press

-Lie on a flat bench and hold a dumbbell in one hand, extending your arm until it's straight and the weight is in line with your shoulder.

-Slowly bend your arm and lower the weight towards the side of your chest and alternate arms. 

-Return to starting position and press both together for one rep. Then repeat starting with the single arm

Dumbell Chest Press Variation
(Single, Single, Together)

-Set the handles at both ends of the pulleys at the highest level.

- Stand in the center of the machine with feet shoulder-width apart.-Bend your torso forwards slightly, keeping your spine neutral and back straight, and bend your elbows slightly as well, with your wrists facing the floor. 

-Keeping your core engaged, pull both handles down and across your body. Squeeze your chest muscles in this fully contracted position (the handles don’t have to be touching). 

-Slowly reverse to the start position, keeping the bend in your elbows throughout

Cable cross-Over

-Grab the parallel bars and push yourself up. Bend your knees if you like.

-Keeping your elbows at your side, lower yourself until your triceps are parallel to the floor. Once you hit parallel, explode back up until just before you’re able to lock your elbows

-Repeat for required reps.

Bodyweight Dips

-Lay on a decline bench with your legs hooked so that you are stable.
-Begin by, holding a weight over your chest or at arm’s length over your shoulders, as you curl your chest towards your hips and raising your torso off the bench until you are sitting vertically.
-Then control the descent, reversing the motion, until just before your shoulder blades touch the bench.
-Repeat for repetitions while maintaining tension on your abdominals and holding the weight in the same position throughout.

Weighted Decline Sit Ups

-Core Stand in the frame with your arms resting on the arms of the chair. Grab on to the handles of the chair, if it has them.

-Check that your arm position is firm (you need to be able to lift your bodyweight from the floor).

-Inhale as you engage your abdominal muscles to prepare for the leg lift and add a slight bend in your knees and raise them upward until your quads are parallel to the ground.

-With an engaged core, exhale as you lower your legs in a controlled movement until you're back in the starting position.

Captains Chair Leg Raises

W1/D1 Chest Gainz

Was good. Needed something to gradually get back after surgery

It’s amazing really appreciate it brother

Kwanele

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moses jr

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Darrell Benson

W1/D5 Leg Gainz

My biceps would tear if I trained like this back to back. The muscle confusion is amazing.

W1/D1 Chest Gainz

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