Name: Playbook - Julian Smith - Chest/Calves/Abs (10/25/22)
Uploaded: 2024-04-19T22:29:33.044Z
Duration: 75 min
Description: Chest/Calves/Abs (10/25/22)

*Cable Fly (pulley above shoulder)

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

*Incline Dumbbell Press

*Flat Barbell Press (reverse grip)

Reps 1-10: bottom of the rep to midway
Reps 11-20: full range of motion

*Flat Barbell Press (bar comes down to your ribs)

Reps 1-5: (1:0:4:0)
Reps 6-10: (4:0:1:0)
Reps 11-15: no tempo

*Decline Cable Fly (incline bench)

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

*Dumbbell Seated Calf Raise (knee far forward)

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

Sets 1-3: toes pointed out
Sets 4-6: toes pointed in

*Smith Machine Standing Calf Raise (varied stance)

Chest/Calves/Abs (10/25/22)

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 (10/25/22)

Community

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