Name: Playbook - Julian Smith - Chest/Calves/Abs (3/16/22)
Uploaded: 2024-04-19T22:29:33.120Z
Duration: 80 min
Description: Chest/Calves/Abs (3/16/22)

Bryan

Awesome! Great pump. Never added calfs to a chest day 🔥

Brett

Daniel

Gary

SilkyVilky 

Never worked out like this. Which is a good thing.

Isaiah Castro

Ethan

Haven’t been in the gym in months… these work outs make me want to get back in everyday!

Daniel Harris

Eddie

Carlo

Cameron

vincent

Wallace

This was a killer workout. Trying to get bigger and these workouts are going get me to my goal!

Johnny

Mondir Noqrett

Yaidy

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

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

*Cable Fly (pulley above shoulder)

*Flat Barbell Press

Rest pause:

After the 10 rep set, set your weight down and rest for 15 seconds, then grab the same way you were previously using and rep out as many more as possible!

*High Incline Dumbbell Press (pulsing reps from stretch)

Each set: 10 drop 6

Hammer press on the first 10 reps and switching to a lower press with pinkies turned in for the 6 rep drop sets.

No tempos on the 10 reps but doing (4:0:1:0) on the 6 rep drops.

*Flat Dumbbell Hammer Press (drop sets grip change)

On the last set of 15 reps take the longest negative possible before you set the weights down.

*Underhand Incline Dumbbell Fly

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

*Dumbbell Seated Calf Raise (knee far forward)

As many possible, with whatever rep range you can get for 45 seconds straight. I started with full range of motion and towards the end I just did pulses.

*Floor Standing Calf Raise (leaning back)

*Floor Standing Calf Raise (leaning forward)

Decline Weighted Sit Up

Decline Bench Weighted Oblique Twist

Chest/Calves/Abs (3/16/22)

Davey

Mychal

Going to have tree trunks for legs if I keep this up

Yoshi Dinosaur

Legs (quads/adductors) (3/15/22)

Garrett

Noah Andre

Brian

Tricep/Bicep/Forearms (3/17/22)

Didn’t tho kid Mae it but I did. 😵‍💫
Need Hammie growth!! 
Awesome. 💯🙌🏋️‍♀️😎👊👍🇺🇸🇺🇸🇺🇸

Shelley Wallace

Gaia

Legs (Hamstrings/Glutes/Abductors) (3/18/22)

Brad Swift

Joshua

Back/Traps/Neck (3/19/22)

Akram

Steven

Itay

Shoulders/Calves/Abs (3/20/22)

This was a great work out. I’m sore AF!!!!!

Buzzlight2

Why are you the way that you are? - Micheal Scott wow no I have to go to work with these jello legs!

Legs (Quads/Adductors) (3/21/22)

Jeremy

Chest/Calves/Abs (3/22/22)

tyler

Tricep/Bicep/Forearms (3/23/22)

I’m in a foreign country so your programs have been keeping me accountable and working toward something. 🫶🏻♥️

Marija

Glad this split is in the archives. ✊🏾🔥

Chest/Calves/Abs (3/16/22)

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