Name: Playbook - Julian Smith - Chest/Biceps (11/20/22)
Uploaded: 2024-04-19T22:29:33.439Z
Duration: 90 min
Description: Chest/Biceps (11/20/22)

SilkyVilky 

Priscilla

Flat Barbell Press (reverse grip)

*Flat Barbell Neck Press

Pick a weight that you can hold a 15-20 second mid rep pause for one rep. Then immediately drop to a weight you can pump out for another 20 controlled clean reps. 

You’ll be be way burned out after the negatives so don’t sweat it the weight is lighter than normal. Focus on a perfect 20 reps, no weight.

*Incline Dumbbell Press (negative drop reps)

Incline Machine Fly

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

*Decline Dumbbell Press

Reps 1-10: 3 steps behind the pulleys 
Reps 11-20: 3 steps in front of the pulleys

Cable Fly (position change)

Rep 1: (10:0:1:0)
Reps 2- Failure: no tempo

Pick a way that you can do for 1 rep with a 10 second negative. Then immediately re rack, drop  the weight by half and do as many reps as possible.

*Double Arm Dumbbell Curl

Sets 1-3: normal reps
Set 4: Rest pause set. After you hit the 12 reps, set the weight down take a 10 second break then jump back in with the same weight for as many reps as possible.

*Barbell Spider Curl (close grip)

Seated Dumbbell Concentration Curl

Last set drop set: 10 drop 10

Use dumbbells if you don’t have a bar/attachment for this.

*Bar Hammer Curl

*Bar Reverse Curl

Chest/Biceps (11/20/22)

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

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Jeremy

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Brian

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Dave

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

Riley

Daniel

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Fabrice

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Chest/Biceps (11/20/22)

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