Name: Playbook - Julian Smith - Chest/Calves/Abs (9/7/22)
Uploaded: 2024-04-02T17:10:07.254Z
Duration: 80 min
Description: Chest/Calves/Abs (9/7/22)

HIROYUKI KURANISHI

Bro wtf 🔥 one of the hardest chest days so far

Jorge

Miguel

Logan

Derrick

Ashley Lourie

Tyler

Todd

Laura

Colton

JC Miller

Anthony Castro

Ryan

Verno

Daniel Crossley

Joshua

Peter

Guilherme

Tiegen Salava

Buckeyes14

Jordan

Pete

Tanner Morris

Ricky L. Jones

Ricardo Lazo De La Vega Paredes

Markus

Manny

Torin

Love this combo. Got me Looking like Clark Kent

Danny

Kieran

Calvin

Darian

Did this and back at the same time and idk if it was a good or bad idea but I’m dead

Emanuel

Bryant

Joshwa

Oscar

Brandon

Landon Jarvis

What a gorgeous sequence on this workout @Julian !!! Really liked the calves & abs mini circuit

Joseph

Frederik

Samuel

Dominique Bradley

Christopher

Sean Mullin

Owen Chaffee

Jeffrey

Zachary Love

Kyle

Low Pulley Cable Fly

*Incline Barbell Press

Flat Barbell Press (reverse grip)

Last set rest pause: after completing the last set of 12 reps, set the dumbbells down and take a 10 second break, focus on your breathing, then jump back in with the same weight and do as many reps as possible!

*Decline Dumbbell Press (w/ rest pause)

Pick a weight that you can hold a 15-20 second mid rep pause for one rep. Then immediately drop to a weight you can pump out for another 15 controlled reps. 

You’ll be be way burned out after the negatives so don’t sweat it if the weight is lighter than normal. Focus on a perfect 15 reps.

*Incline Dumbbell Press (negative drop reps)

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

*Decline Cable Fly (incline bench)

Smith Machine Standing Calf Raise (toes straight)

Decline Weighted Sit Up

Superset

Decline Bench Weighted Oblique Twist

Reps 1-7: bottom to midway, Reps 8-14: midway to the top, Reps 15-21: full range of motion

*Seated Calf Raise (toes straight, 21's style)

Chest/Calves/Abs (9/7/22)

This was a great workout! Those 50s really did me in. 👍🏼

Alain

Katelynn

You are my Ol' Faithful, with all due respect 😅👍🏼💯

Javier

Shoulders/Light Chest (4/19/24)

Robert

Quads/Abductor/Adductor (4/18/24)

Loved how the whole routine focused on engaging mind muscle connection.

Vignesh

Back/Rear Delt (4/17/24)

Bryton Seyfert

Chest (4/16/24)

Calves/Abs/Neck/Forearms (4/15/24)

Fabian

Rafael Santos

Hamstrings/Glutes (4/14/24)

Jake

Matt

LeRoy

Biceps/Triceps (4/13/24)

Chad

Timo

Lindsey

Shoulders/Light Chest

Nadia

Back/Rear Delt (4/11/24)

Joey

Quads/Abductor/Adductor (4/10/24)

Chest/Calves/Abs (9/7/22)

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