Name: Playbook - Julian Smith - Chest/Calves/Abs (9/7/22)
Uploaded: 2024-04-19T22:29:32.791Z
Duration: 80 min
Description: Chest/Calves/Abs (9/7/22)

Sooo good I stopped working out because my booty was sweating 😂😂😂

Jaedon

Cameron

Literally 3rd day and I can't even keep up with the full tempo yet. But it's made a noticeable change in how much satisfaction I feel that something was accomplished!!

Michael Manzzullo

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)

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

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 (9/7/22)

Community

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