Name: Playbook - Julian Smith - Chest/Calves/Abs (10/7/22)
Uploaded: 2024-04-02T17:10:07.412Z
Duration: 90 min
Description: Chest/Calves/Abs (10/7/22)

Tyler

Hard Workout - But the 500 was To far 250 was ok for ne

Luca

Miguel

Antonio

Karan

Ashley Lourie

Mike

Cam McNamara

Graham

Cameron Cobb

Dave

Darius Scheepers

Richard Sage

Jordan

Jake

Enrique Valdez

Dominique Bradley

Ive followed daily pump closely for more than four years and love it, but those 200 rep abs workout is absolutely no go for me 😂😂

Ossian Sandell

Brutal.. those abs though… 😓😓😓😓

Quinton Powell

Liam Taylor

Olle

Manny

Jay Glover

Cody

Carlos

Had people calling me mommy after this chest pump

Benjamin Tavares

Was not able to do even one body weight dip by the time I got to them 😅

Great chest and calves pump. I just get the abs completely, due to the amount of time in the gym. For myself that would need to be split throughout the day to complete the sit-ups

Andrew

Ye 500 sit ups. 🤣 good luck with that guys and with your toilet time 🤣🤣🤣

Patrick

Ivan

I don’t feel that sore in my chest and I did the full workout. But the calves were great.

Coleman Wirth

Feels like my stomach got ripped open 🥴

Tanner Morris

Beast chest design and rather solid calve action! Buttttt, really 500 sit-ups mate? Did someone pick on you cause of your new hair cut and you’re taking it out on us now?!?

Joseph

Curtis

Maggie

Frederik

Hisham

Julian..wtf bro those 500 sit-ups are nuts.

Nick

Peter

Ethan

Christina

JC Miller

Joshua

Trace

I was confused on the foam roller sets. Can we get a little more detail on where it’s supposed to be placed? Under the scapula, higher up? I tried multiple variations attempting to get it right

Brian

Jackson O’Brien

Chris

*Flat Barbell Press (reverse grip)

Last set drop set: 10 drop 10

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

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

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

*Flat Machine Press (hands low below the ribs)

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

*Foam Roller Floor Dumbbell Fly

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

Sets 3-4: (1:10:1:0) 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.

*Dumbbell Seated Calf Raise (knee far forward)

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

*Leg Press Calf Extension (toes in)

Completing 500 reps any way you like!

5 sets of 100
10 sets of 50
20 sets of 25

If you’re having a hard time the sit ups you can do a crunch instead or do sit ups until you can’t, then do crunches!

Shoot for a minute rest between sets.

*Floor Sit up

Chest/Calves/Abs (10/7/22)

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 (10/7/22)

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