Name: Playbook - Julian Smith - Chest/Calves/Abs (10/1/22)
Uploaded: 2024-02-19T21:40:20.809Z
Duration: 80 min
Description: Chest/Calves/Abs (10/1/22)

Michael

Guillermo

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.

*Flat Barbell Press

*Decline Dumbbell Press (w/ rest pause)

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.

Big arch in the back with a big lifted chest. On the full stretch try rowing the dumbbells down further for a max chest stretch.

*Steep Incline Dumbbell Press

High Incline Dumbbell Fly (pronated grip) (4:0:1:0)

*Incline Dumbbell Fly (underhand)

*Incline Dumbbell Fly

Sets 1-2: no tempo, full ROM fast paced reps.

Sets 3-4: (10:0:1:0) on reps 1 & 10. Pulsing all other reps from the full stretch.

*Body Weight Chest dips

Smith Machine Standing Calf Raise (1:0:1:2)

Decline Bench Oblique Sit Up

Superset

Seated Calf Raise

Hanging Leg Raise

Chest/Calves/Abs (10/1/22)

Part of me that I didn’t know existed have been awoken

Freddie

Aaron  Cervini

SilkyVilky 

Chest/Calves/Abs (8/26/22)

Laura

Nigel

Quads/Adductors (8/27/22)

Dave

Tricep/Bicep/Forearms (8/28/22)

Russell

Shoulders/Traps/Calves (8/29/22)

Efrain

Jaedon

Hammies and glutes are on fire, great pump on.

Fernie Vigil

Hamstrings/Glutes/Abductors (8/30/22)

Drew

Saba Adham

Back/Rear Delts/Neck (8/31/22)

replaced russian twists with wood chops and it was still killer🔥

Cambry

Chest/Calves/Abs (9/1/22)

This one was insane - feeling like a monster 👹

Austin

Quads/Adductors (9/2/22)

Who needs arms anyway, these bad boys will be completely useless today after that

Marcus Howard

Love the multiple different variations of workouts. Also the different rep ranges

Chest/Calves/Abs (10/1/22)

Community

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