Name: Playbook - Julian Smith - Chest/Calves/Abs (10/7/22)
Uploaded: 2024-04-19T22:29:32.955Z
Duration: 90 min
Description: Chest/Calves/Abs (10/7/22)

*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, 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, 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 in as many 'sets' as you need!

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

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

Shoot for under a minute rest between 'sets'.

*Floor Sit up

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

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 (10/7/22)

Community

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