Name: Playbook - Julian Smith - Chest/Biceps (12/25/22)
Uploaded: 2024-04-19T22:29:33.784Z
Duration: 85 min
Description: Chest/Biceps (12/25/22)

*Pec Deck Fly (hands below ribs) (1:0:1:2)

Sets 1-5: no tempo, fast reps
Set 6: using half the weight you used for your last set of 5 reps and going to failure. Brief pause at the bottom of each rep.

*Flat Barbell Press

Reps 1-10: elbows kicked out wide
Reps 11- failure: elbows tucked in

Wide dumbbell hammer press for 10 reps. Then tucked the elbows for as many more reps as possible after.

*Incline Dumbbell Hammer Press (elbows wide to tucked)

Sets 1-2: (1:0:1:12) only on the first rep 
Sets 3-4: (1:0:1:10) only on the first rep 
Sets 5-6: (1:0:1:8) only on the first rep

*High Incline Dumbbell Press (pause into reps)

After hitting the 15 reps remove the band and keep going to failure!

*Plate Hammer Press (band drop no band)

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

*Cable Fly (position change)

*Single Arm Overhead Cable Curl

Set 6: using half the weight you did on your last set of five reps and going for as many reps as possible.

Set the pins high enough that your arms stay bent a the bottom of the rep.

*Rack Barbell Curl

Incline Dumbbell Curl

Incline Dumbbell Spider Hammer Curl

Barbell Reverse Curl (inside shoulder width grip)

Giant Set

15 reps pulsing high at the contraction to almost failure. Then as many full range reps after.

*Barbell Preacher Curl (close grip)

*Floor Rope Cable Curl (close to wide)

Chest/Biceps (12/25/22)

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

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Riley

Daniel

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Fabrice

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

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Chest/Biceps (12/25/22)

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