Name: Playbook - Josh Bailey - W4/D1 Chest, Tri’s & Bi’s
Uploaded: 2021-10-12T05:10:27.994Z
Duration: 70 min
Description: W4/D1 Chest, Tri’s & Bi’s

Amy A. Gentry

Lorenzo Surrentino

Gerald Gray 

- Grip the bar with preferred width ( I prefer a mid grip)
- Bring the bar down to your mid-chest - Push the bar straight up engaging your chest

Bench Press

Lie on a flat bench with your feet pressing into the floor.
Draw your shoulders down and back to press them into the bench.
Hold two dumbbells with palms facing forward and your thumbs wrapped around the handle.
On an inhale, lower the dumbbells slightly wider than your mid-chest, slowly and with control.
Gently touch the dumbbells to your chest.
On an exhale, press your arms upwards, keeping your elbows slightly bent.
Position the dumbbells just below eye level.

Incline Dumbbell Chest Press

Sit on an exercise bench with a dumbbell in each hand. Using a neutral grip, place and press the dumbbells together. Pull your shoulders down and back, and brace your abs.
Lie flat on the bench and hold the dumbbells on your chest. Press the weights inward as hard as you can. Tuck your upper arms into your sides.
Push the weights up and over your chest until your arms are straight but not locked. Keep the tension on your pecs by continuing to press the weights together.
Lower the dumbbells to your chest and repeat.
Do not ease up on the inward pressure; keep pushing the dumbbells together for the entire duration of your set.

Inclined Close Grip Dumbbell Chest Press

Using a close grip, lift the EZ bar and hold it with your elbows in as you lie on the bench. Your arms should be perpendicular to the floor. This will be your starting position.
Keeping the upper arms stationary, lower the bar by allowing the elbows to flex. Inhale as you perform this portion of the movement. Pause once the bar is directly above the forehead.
Lift the bar back to the starting position by extending the elbow and exhaling.
Repeat.

EZ Bar Tricep Skull Crushers

Stand straight with the Ez bar held using a supinated grip. Bend at the elbows to curl the bar upward.

EZ Bar Bicep Curl

Grab the handles of a dip station and lift yourself until your arms are locked out and your body is straight up and down. Slightly bend your knees.Bend your elbows and lower your body until your upper arms are parallel to the floor. Use your chest, shoulders, and arms to power out of the bottom position and come to the starting position.

Bodyweight Dips

Hold a dumbbell in each hand with an overhand grip and arms fully extended with palms facing your sides. Feet should be shoulder-width apart and dumbbells should be resting at thigh level. Curl one dumbbell toward the same shoulder, keeping the opposite arm extended. As you curl the weight up, slightly rotate the wrist so your palm is facing you. Pause, and then return to the starting position. Alternate sides on the next repetition.

Alternating Dumbbell Bicep Curls

W4/D1 Chest, Tri’s & Bi’s

It was crazy but I needed that workout!!🔥🔥

Devonte Cleveland

Elan

Couldn’t finish every set cuz my body started to give up on me . This was fucking brutal . Glad it’s over . Feel accomplished

Harman

W1/D1 Full Body Heat

Smoking hot legs‼️🦿🦿🔥🔥💨💨😁

It's a complete work out and i feel recharged!!💪🏻😁

W1/D2 Lower Body

Darrell Benson

🤧 I’m sick today but this was the perfect workout for me to do in the living room today. 

⏱️ I made sure to go at my own pace and even had a little sweat while working out 

Thanks Josh 👍🏽

Rodney

W1/D3 Core & Conditioning

Will

MarQuis

W1/D4 Upper Body

Only did 1 round, will do the other 2 later today.

W1/D5 KB & BW Conditioning

Fernando

W2/D1 Extreme Heat

Faceless

W2/D2 Back & Shoulders

🗣Kettle bell🦿🦿circuits‼️😤🔥🔥💦💦😂

Time has flown and I have been working well on hiit and lift 🤟🏻

W2/D3 Kettlebell Leg Circuit

Got my arms like spaghetti can’t move them good work . Be smart w weights . Go heavy first and then go lighter weights

First workout in forever...got my ass kicked but glad to start

William  Herbert

W2/D4 Chest, Tri’s & Bi’s

Interesting, with two 2kg dumbbells I worked well 🧐👍

W2/D5 Lower Body Conditioning

Awesome. Sweating buckets and feelin good. Thanks

Wally Longo

Fat burner is an understatement‼️🔥🔥💦💦😁

W3/D1 Dumbbell Fat Burner

My lungs could barely keep up but watching the video with audio made me feel like I was in the gym with you. Pushed through it. I can only get better with time.

Abbie

It took me 30 minutes for the workout, instead of 60.
However it was powerful!

W3/D2 Leg Day Volume

🗣BW HIIT‼️🔥🔥🔥💦💦💦😂

I hit 177 BPM and sweated my soul too 💪😅

W3/D3 Dumbbell & BW HIIT

W3/D4 Upper Body

From the title, I expected something more intense 🙂

W3/D5 Heart Rate on Max

Always 🔥🔥 & 🪣 🪣 O'💦💦‼️😂

W4/D2 Dumbbell & BW HIIT

Effective and efficient 👌🏽👊🏽🔥

I hate lunges. I know this now 😂 great workout with a good challenge for beginners like myself

W4/D3 Lower Body

Always challenging‼️💯🔥🔥💦💦

Thiery Ferrao

W4/D4 Core & Conditioning

That was 🦾😤🔥‼️💯  Now...new week.✔ New session.✔ New challenge!✔

W4/D1 Chest, Tri’s & Bi’s

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