Name: Playbook - Julian Smith - Chest/Biceps (11/13/22)
Uploaded: 2024-02-19T21:40:20.628Z
Duration: 85 min
Description: Chest/Biceps (11/13/22)

Riley

Daniel

Priscilla

Reps 1-5: (1:0:4:0)
Reps 6-10: (4:0:1:0)
Reps 11-15: no tempo

*Decline Cable Fly (incline bench)

Flat Barbell Press (1:2:1:0)

Last set drop set: 10 drop failure drop failure drop failure drop failure drop failure.

Five drops with equal weight removed each time. I got up to 155 and removed 10lbs each drop set and took each to failure.

*Flat Barbell Neck Press (5:0:1:0)

After failing at the required 15 reps on the dumbbell fly, switch to a press for as many more reps as possible.

*Steep Incline Dumbbell Fly into Press

Last set rest pause: after completing the last set of 12 reps, set the dumbbells down and take a 10 second break, then jump back in with the same weight and do as many reps as possible.

*Decline Dumbbell Press (w/ rest pause)

Pec Deck Fly (hands below ribs)

*Standing Barbell Curl

Barbell Curl (close grip) (5:0:1:0)

Cable Reverse Curl (outside shoulder width grip)

Bicep Cable Reverse Curl (cable set high)

After hitting the 10 reps on hammer curls drop one dumbbell and switch to close, supinated curls for as many reps as possible.

*Incline Spider Hammer Curl (into single dumbbell curl)

Chest/Biceps (11/13/22)

Very long workout, but great! Had to shorten for time

Zach Swartz

Jeremy

Chest/Biceps (11/6/22)

Jonathan

Earlen

Quads/Adductors/Abductors (11/7/22)

SilkyVilky 

Shoulders (11/8/22)

Calves/Abs/Neck (11/9/22)

Yaidy

Adam

Hamstring/glutes (11/10/22)

Brian

harrison

Tricep/Forearms (11/11/22)

Dave

Back (lats/traps) (11/12/22)

Fabrice

Quads/adductors/abductors (11/14/22)

Shoulders (11/15/22)

Chest/Biceps (11/13/22)

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