Name: Playbook - Julian Smith - Chest/Calves/Abs
Uploaded: 2024-04-02T17:10:06.481Z
Duration: 80 min
Description: Chest/Calves/Abs

Charles Allen

Michael

Mark

HIROYUKI KURANISHI

Peter

Manny

Luke weber

Jordan

Niklas

Once again a week where my chesticles won’t work now.. brutal

Davey

Sarthak

Ashwin Mohta

Shane Hopkins

Nicholas Cole

Enjoyed that you changed the muscle combination

Ricardo Lazo De La Vega Paredes

Nicolas

Mike

Garret

Mychal

Good chest pump, nice to try different variations on the hammer flat bench press

Cameron Shaw

Rudi

Sorry, it was 5 stars. Accidentally swiped left as I was trying to add stars.

Kristopher Jones

William

Morgan

Really liked doing a big muscle with calves and abs

Alex Payne

Patrick

Kaleb

Dylan

Love this split. Great combo of movements.

Brad Miller

Jason

Damn, my quads were still so sore I had troubles to sit down for the benching 😳😂 Felt harder than usual, could be that my cns is still down from yesterday’s quad session 😂 but fire anyway! 🔥

Frederik

Drew

Like how you incorporate the calves and abs.

Brian

Willie

I like the concept of adding abs & calves with chest bc I never used to do em lol

Reigil

Camilo

Just a bummer that next chest day is 6 days away

Andrew

Bradley Taylor

Luciano

Ramses

Darian

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

Matt

Maggie

Junior

Back/Rear Delt (4/24/24)

This workout with some young dolph was crazy 🫡🐬

Dominique Bradley

STEVE

Billy

Chest (4/23/24)

Drew Ginsburg

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 ❤️

Chest/Calves/Abs

Community

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