Name: Playbook - Julian Smith - Chest/Calves/Abs (10/13/22)
Uploaded: 2024-04-02T17:10:07.439Z
Duration: 85 min
Description: Chest/Calves/Abs (10/13/22)

Anthony

HIROYUKI KURANISHI

Tyler

Miguel

Karan

Samuel

Nathanael

Melissa Ahumada

Alleeh1990

Claudio

Cameron Cobb

Been in a slump lately with my old routine, this just kicked my ass and I feel great. Definitely excited to try the other splits out!

Fulton Bowen

Aroon

Antonio

Carlos

Dominique Bradley

Josh

Emanuel

Kyle

Cort

Ryan

Ashley

Truly enjoyed this sesh, only thing is that it felt a bit eternal. I rushed the abs part as I ran out of time

Joseph

Giorgio

Dave

JC Miller

Peter

Earl Williams

Joshua

Daniel Crossley

Seth

Louis

Owen Chaffee

Jacob

Felipe

Loved the new variations on the pec deck machine 🔥🔥🔥

Trace

Ricardo Lazo De La Vega Paredes

Frederik

Brian

Jeffrey

Philip

Intense workout today my chest is tight as ever

Nick Clark

John

*Pec Deck Fly (hands below ribs)

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

*Decline Dumbbell 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.

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

Drop sets only on sets 3-5: 10 drop 10

Hammer press on the first 10 reps and switching to a lower press with pinkies turned in for the 10 rep drop sets.

*Flat Dumbbell Hammer Press (drop sets grip change)

Sets 1-3: no tempo, full ROM fast paced reps.

Sets 4-6: (10:0:1:0) on reps 1 & 10. Pulsing all other reps from the full stretch.

*Body Weight Chest dips

No rest time. One side rests while the other side works.

*Single Arm Pec Deck Press (underhand) (1:0:1:2)

Single Leg Standing Calf Raise

Reps 1-7: bottom to midway, Reps 8-14: midway to the top, Reps 15-21: full range of motion

*Seated Calf Raise (toes straight, 21's style)

Decline Bench Sit Up

Decline Bench Oblique Sit Up

Decline Bench Reverse Sit up (4:0:1:0)

Chest/Calves/Abs (10/13/22)

Junior

Javier

Back/Rear Delt (4/24/24)

This workout with some young dolph was crazy 🫡🐬

STEVE

Billy

Chest (4/23/24)

Drew Ginsburg

Hitting these hard, really starting to pay off 💪

Joey Cahill

I appreciate the alternatives for people who don’t have the equipment! Thank you for helping me so much over my 3 year journey ❤️

Chest/Calves/Abs (10/13/22)

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