Name: Playbook - Julian Smith - Chest/Calves/Abs (10/19/22)
Uploaded: 2024-04-19T22:29:33.012Z
Duration: 75 min
Description: Chest/Calves/Abs (10/19/22)

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

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

*Flat Barbell Press

Machine Incline Fly (1:0:1:2)

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

*Decline Dumbbell Press (w/ rest pause)

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

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

*Cable Fly (position change)

Sets 1-5: toes pointed out
Sets 6-10: toes pointed in

*Smith Machine Standing Calf Raise (varied stance)

*Seated Calf Raise (toes pointed out)

Decline Weighted Sit Up

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

Floor Crunch (Hands through legs)

Chest/Calves/Abs (10/19/22)

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

Freddie

Aaron  Cervini

SilkyVilky 

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

Michael

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 (10/19/22)

Community

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