Name: Playbook - Julian Smith - Chest/Calves/Abs (4/27/22)
Uploaded: 2024-04-02T17:10:06.672Z
Duration: 85 min
Description: Chest/Calves/Abs (4/27/22)

Ashwin Mohta

Sarah

I was finally able to do the single leg raise exercise after months and months of trying #KudosToMe 😎 on another note, this workout was rather long. Loved it, but long

Joseph

Yakhoth

Santiago restrepo

Manny

Roberto

This workout was absolutely mental! My my. What a pump 🤙🏽🤙🏽🔥

Hunter

Derek

Michael

William

Tiegen Salava

Chris

Idk what others are saying this lit up my chest

Owen Chaffee

First time doing this daily pump and it was phenomenal

Justin Riley

Peter

Nate

Tommy

Calvin

Jose

Stas Szczurek

Andrew

Mario

Tyler

Reese

JC Miller

Noah

Drake

Alejandro

Adam

Ricardo Lazo De La Vega Paredes

Anthony

Wasnt able to do abs and calves as they were still sore haha

Philip

Cameron Cobb

Danny

Rahul Verma

Joseph Garcia

Brett

Pierre

Dominique Bradley

Chest workout was crazy 🔥 titties on fire

Nutty 

Incline Dumbbell Fly

Sets 1-3: no tempo
Sets 4-6: (4:0:1:0)

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

*Flat Barbell Press

Reps 1-5: 3 steps behind the pulleys 
Reps 6-15: 3 steps in front of the pulleys

Cable Fly (position change)

Each set: 6 drop 10

Hammer press on the first 6 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)

Compound Set

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 just below chest)

*Cable Fly (pulley above shoulder)

As many possible, with whatever rep range you can get for 30 seconds straight. I started with full range of motion and towards the end I just did pulses.

*Floor Standing Calf Raise (leaning forward)

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

*Squatted Single Leg Calf Raise

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

*Leg Press Calf Extension (toes out)

*Decline Oblique Twist

Decline Bench Reverse Sit Up (5:0:1:0)

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

Chest (4/23/24)

Hitting these hard, really starting to pay off 💪

Joey Cahill

I appreciate the alternatives for people who don’t have the equipment! Thank you for helping me so much over my 3 year journey ❤️

Maggie

Calves/Abs/Neck/Forearms (4/22/24)

Aman

Javier

Liam Taylor

Hamstrings/Glutes (4/21/24)

Great workout, especially since my they have been choppy lately. Finally got a good biceps/triceps session in today.

Charles

By far my favorite arm workout with this split so far. Starting with triceps set up the whole arm pump

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

Community

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