Name: Playbook - Josh Bailey - W2/D1 Chest Volume
Uploaded: 2021-06-07T12:41:37.405Z
Duration: 60 min
Description: W2/D1 Chest Volume

Darryl

Lairom

Devonte Cleveland

The finisher definitely finished me 😮‍💨👍🏾

Quezz Welch

Zachary Ewing

Patt

Nathan

It was amazing can’t wait for the next chest workout

Arvin

Sedrik

Martenis

Amy A. Gentry

Barney Jackson

Leonard Moon

Brendan

Bando

Marquis Hardin

Fabian

Brandon

Love the fact that there’s always abs involved. I was def putting them to work.

Kevin

Alexander

Doing the split for the 2nd time around after doing push pull legs and it hit different this time! Lol

Jamar Akem

Faceless

Steven

Jhoussua

Riquelvi

Gerald Gray 

Joshua

Mike

I love all the workouts are challenging and intense

Jobe

MarQuis Hardin

Always a great session. Definitely noticing results. 👍🏾👍🏾👍🏾

Ethan

Ryan

It’s probably just my lack of knowledge, but I get confused on the 1 arm at a time workouts. Would it be 20 reps per arm, or 20 reps total (10 per arm). Other than that, loving the workouts josh! Thank you!

mitch

This chest workout is designed to build muscle in all of the major areas of the chest. In this workout you should be aiming for the correct weight to where you fail at each rep number to get the maximum result of this workout.

Volume workouts will either have more sets or repetitions so be prepared to add weight as weight reps decrease or grab a comfortable but still challenging weight to do 15-20 reps with

-Lie on the incline bench and plant your feet on the floor with your butt about 6 inches above the seat. Now slide yourself down so your butt is on the seat without lifting your feet off the ground. Tighten your glutes and core. 

-Grab the barbell with a grip slightly wider than shoulder width and hold onto it as tightly as you can. Unrack the bar and bring it directly over your shoulders with your arms straight. This is your starting position.

-Lower the bar with control to the upper part of your chest. Your elbows should be at about a 45-degree angle with your body.

-Drive your feet into the ground and explosively press the bar up to return to the starting position.

Incline Bench Press

-Lie back on a bench holding a dumbbell in each hand just to the sides of your shoulders. Your palms should be facing towards your feet in the starting position, although if you have shoulder issues then switch to a neutral grip, where the palms face each other.

-Press the weights above your chest by extending your elbows until your arms are straight, then bring the weights back down slowly. To take advantage of the range of movement offered by using dumbbells rather than a barbell, take the weights down past your shoulders and bring them closer together at the top of the movement. Don’t touch them at the top, though, because that will take some of the strain off your muscles.

Dumbbell Chest Press

-With a moderate weight lie down on a flat bench holding two dumbbells above your head with your arms fully extended, palms facing the ceiling. 

-Keeping your elbows slightly bent and your arms parallel to the floor throughout, move the weights in a semi circle round right above your thighs. Reverse the movement and repeat.

Around the world fly

-Stand in the center of the pulley machine while holding both handles.

-With your chest up, bring the handles up and to the front of your body. 

-The handles will meet at shoulder height. Pause to feel the contraction in your chest then slowly lower the handles to the starting position.

Low Pulley Cable Chest Fly

-Select the weight for the machine.

-Sit on the platform. Press your back firmly against the back of the platform with your feet flat on the floor.

-Grab one handle of the machine with each hand. Bend your arms at a 90° angle and keep your elbows at chest level.

-Gripping the pec deck handles, pull your arms toward your body while contracting your pectoral muscles. Bring the handles or arm pads in front of your chest, hold the position for a couple of seconds, and then slowly release back to starting position.
Repeat the desired number of reps.

Alternating Chest Fly’s (Machine)

-Contract your abdominal muscles and core slowly and lift your legs up to an extended position at a 45-degree angle with your torso..

-Reach your arms straight forward or reach up toward your shins as you are able. It's important to maintain good core posture and a strong spine throughout the movement and to avoid rounding the shoulders forward. Don't hold your breath—continue to breathe deeply during the movement.
-Hold this V-shaped position for several seconds to begin. As you get stronger, hold the position longer.

-Return to your starting position slowly while continuing to keep your abs engaged and tight.

-Just before you reach the floor, stop and hold the position for a few seconds.

-Repeat this entire movement several times.

Crunch to V Sit Up

-Get into a plank position, making sure to distribute your weight evenly between your hands and your toes.

-Check your form—your hands should be about shoulder-width apart, back flat, abs engaged, and head in alignment.

-Pull your right knee into your chest as far as you can.

-Switch legs, pulling one knee out and bringing the other knee in.

-Keep your hips down, run your knees in and out as far and as fast as you can. Alternate inhaling and exhaling with each leg change.

Plank & Outside Climber

W2/D1 Chest Volume

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

Will

Dontrez

W1/D1 Chest Gainz

It’s amazing really appreciate it brother

Kwanele

W1/D2 Leg Gainz

W1/D3 Back Gainz

moses jr

W1/D4 Shoulder Gainz

Darrell Benson

W1/D5 Leg Gainz

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

W2/D1 Chest Volume

Community

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