Name: Playbook - Julian Smith - Chest/Calves/Abs (3/28/22)
Uploaded: 2024-04-19T22:29:33.420Z
Duration: 80 min
Description: Chest/Calves/Abs (3/28/22)

Itay

Masry

Thomas Lavis

*Incline Barbell Press

Slight Incline Barbell Press (4:0:1:0)

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

*Decline Cable Fly (incline bench)

Each set: 15 drop 6

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

*Flat Dumbbell Hammer Press (drop sets grip change)

Rep 1: (1:0:1:5)
Reps 2-10: no tempo but keeping the the range of motion from mid rep to full contraction.

*Cable Fly (mid reps)

10 second pause on the stretch of every 10th rep

*Decline Machine Press

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

*Dumbbell Seated Calf Raise (knee far forward)

Shooting for 60 seconds of tension per leg. Don’t overthink full range of motion, or not getting a good enough stretch, just focus on tension on your calves and not letting your heel touch the ground for 60 seconds.

*Hanging Floor Single Calf Raise (pulses)

Seated Calf Raise (toes pointed out)

Squatted Calf Raise (toes in)

Compound Set

Decline Weighted Sit Up

Reps 1-10: Sit up
Reps 11-20: Oblique twist (a rotation to the left and right counts as 1 reps)

Decline Bench Sit Up Into Oblique Twist

Decline Bench Reverse Sit up

Chest/Calves/Abs (3/28/22)

Davey

Mychal

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

Yoshi Dinosaur

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

Bryan

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

Brett

Daniel

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

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

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. ✊🏾🔥

Legs (Hamstrings/Glutes/Abductors) (3/24/22)

Brendan

Back/Traps/Neck (3/25/22)

Chad

Dave

Love these workouts. Helps keep me gym motivated.

Adam

Shoulders/Calves/Abs (3/26/22)

Me hobbling down the stairs at the gym! 😆

Omar El Hamdani

Legs (Quads/Adductors) (3/27/22)

App has sometimes problems with writing the weights..awesome workout!

SilkyVilky 

Mark

Tricep/Bicep/Forearms (3/29/22)

This sh&$ right here! I appreciate you taking the time.

Jonathan

Good workout but too long, makes me lose interest

Legs (Hamstrings/Glutes/Abductors) (3/30/22)

Great,  though more caution for neck exercise with plate is needed...

Back/Traps/Neck (3/31/22)

Shoulders/Calves/Abs (4/1/22)

Legs (Quads/Adductors) (4/2/22)

Chest/Calves/Abs (4/3/22)

Mathew

Tricep/Bicep/Forearms (4/4/22)

Legs (Hamstrings/Glutes/Abductors) (4/5/22)

Kyle

Nick Somers

Back/Traps/Neck (4/6/22)

Shoulders/Calves/Abs (4/7/22)

Leyana

Legs (Quads/Adductors) (4/8/22)

Incredible knowledge put into these workouts - hit the chest at every angle with the right tempo

Chest/Calves/Abs (4/9/22)

Tricep/Bicep/Forearms (4/10/22)

Happy Thanksgiving everyone 🦃 and giving my thanks to Julian for these BEAST workouts

Legs (Hamstrings/Glutes/Abductors) (4/11/22)

Back/Traps/Neck (4/12/22)

Shoulders/Calves/Abs (4/13/22)

Doing the stanky leg while I’m walking. That was brutal

Fucking torture. Decided to do leg extensions last. Fuck me.

Isaiah Castro

Legs (Quads/Adductors) (4/14/22)

Definitely hardest day I’ve had yet. Lack of energy maybe idk but damn

Cameron

Chest/Calves/Abs (4/15/22)

Tricep/Bicep/Forearms (4/16/22)

Legs (Hamstrings/Glutes/Abductors) (4/17/22)

Back/Traps/Neck (4/18/22)

Shoulders/Calves/Abs (4/19/22)

Your killing my body everyday!!! I love it!!!

Diana

Legs (Quads/Adductors) (4/20/22)

Chest/Calves/Abs (4/21/22)

Tricep/Bicep/Forearms (4/22/22)

Legs (Hamstrings/Glutes/Abductors) (4/23/22)

Back/Traps/Neck (4/24/22)

Shoulders/Calves/Abs (4/25/22)

Galen

Legs (Quads/Adductors) (4/26/22)

Chest/Calves/Abs (4/27/22)

Great arm workout! Can’t feel them, that’s good right:)

Tricep/Bicep/Forearms (4/28/22)

Legs (Hamstrings/Glutes/Abductors) (4/29/22)

Always something different & effective 💯

Back/Traps/Neck (4/30/22)

The core was amazing and so was the calves and the shoulders is exactly what I wanted it to be. Best one yet

Chest/Calves/Abs (3/28/22)

Community

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