Name: Playbook - Julian Smith - Chest/Calves/Abs
Uploaded: 2024-04-02T17:10:06.537Z
Duration: 80 min
Description: Chest/Calves/Abs

Ashwin Mohta

Didn’t have time to do abs today but everything else was awesome. Thanks

Clayton Horn

Jason

Anthony Castro

Ricardo Lazo De La Vega Paredes

Landon Jarvis

Stas Szczurek

Manny

Gijs

Hector

Those calves movements. 🔥🤟🏾 sensational, especially right after some titty boosters lol. Nice workout ✊🏾

Mychal

Yakhoth

William

Guilherme

Calvin

Levi

Chad

Jordan

Brandon

Nick

Justin

Robert

John Campbell

Tyler

Joshua

Ethan

JC Miller

What.A.Chest.Demolition that was!!! And then calves/abs #NoMercy

Joseph

Quinton Powell

Can’t find my pecs anymore… think they exploded 💥👊🏼

Frederik

One of the best worsts I’ve ever felt 🔥

Peter

Andrew

Love how much and we are doing on this split!!! Abs by summer 👀

Dominique Bradley

Andre Bidegaray

Owen Chaffee

Christian

Kieran

Albert Bersley

Big Fella

Thomas

Sterling

Probably my favorite split yet! Been a DP member for 2+ years

Chris Hoover

calf pump so huge i thought i pulled a muscle

dane

Jesus

Took it pretty light today, missed 2 days cause of food poisoning. Not 100% back yet. Felt good tho.

Luke

Jesus Salazar

*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

Stephan

Gary

Pete

Shoulders/Light Chest (4/26/24)

Earl Williams

Caleb

Quads/Abductor/Adductor (4/25/24)

Best back workout in a bit. Pump was there after first exercise!!!

Mario

Back/Rear Delt (4/24/24)

Killer Fuckin Chest Pump 💯⚔️🤙🏽

Alain

Chest (4/23/24)

Mike

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

Steven

Hamstrings/Glutes (4/21/24)

Victor

Sarah

Teya

Biceps/Triceps (4/20/24)

Matt

Johnny

Timo

Shoulders/Light Chest (4/19/24)

Jay Lopez

Carlos

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

Eliazar

Nathan Dorado

Back/Rear Delt (4/17/24)

HECTOR MANUEL RAMIREZ GUZMAN

Chest (4/16/24)

Ashley Lourie

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

Seth

Hamstrings/Glutes (4/14/24)

Alex

Biceps/Triceps (4/13/24)

Julian man, who made you mad?! The chest supported lateral raises 3x50?! 💀

Hard work pays off man lovely hell and pump my god 💪🏼💪🏼💪🏼

Lior Clark

Shoulders/Light Chest

Back/Rear Delt (4/11/24)

Luis

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

Joey

Gregg

Chest (4/9/24)

King

Calves/Abs/Neck/Forearms (4/8/24)

This was short but brutal! Solid stuff as always @Julian and team

Nikki 🙃

Hamstrings/Glutes (4/7/24)

The rack runs this messy gym I attend are a recipe for disaster

Biceps/Triceps (4/6/24)

Shoulders/Light Chest (4/5/24)

Shelley Wallace

Cory Williams

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

Great way to start this week off #TurtlePower

Back/Rear Delt (4/3/24)

Nice kick off to this split! Looked simple but turned out into a daunting one

Chest (4/2/24)

Way to seal off this split. You will be missed, now on to the next! Bit late on it, but tomorrow will be the best day to start it off imo 😎

Calves/Neck/Forearms (4/1/24)

Bryton Seyfert

Rafael Santos

Back/Rear Delts (3/31/24)

You were right the 50 40 30 20 10 just activates those fibers on another level

Davis 

Hamstrings/Glutes/Abductor (3/30/24)

Solid one! Boulders are done, pretty chilled tri’s sesh though

Rafael

Shoulders/Triceps/Abs (3/29/24)

Went conventional on the adductors bit, grabbing both sides of the cable machine is a mission in itself at this here gym

Quads/Adductor (3/28/24)

Ardon

Chest/Biceps (3/27/24)

This is done and so am I! Solid active rest day on all facets

Calves/Neck/Forearms (3/26/24)

Wonderful sesh, took a little longer than I should’ve, but knocked it out

Jake Burgess

Back/Rear Delts (3/25/24)

Finn

Hamstrings/Glutes/Abductor (3/24/24)

Hama

Shoulders/Triceps/Abs (3/23/24)

My will to walk has been lost and I can’t find it

Quads/Adductor (3/22/24)

Chest/Biceps (2/21/24)

Did everything but the calves portion of this sesh, as I re-injured my left calve 😒

Calves/Neck/Forearms (3/20/24)

Monkeyed around a bit on this one but got ‘er done

Back/Rear Delts (3/19/24)

David

Took a trip to pumpsville on that leg press for sure 💀💀💀

Hamstrings/Glutes/Abductor (3/18/24)

Solid boulders and tri’s sesh. Felt like I properly hit the mind muscle connection on the abs bit on this sequence

Shoulders/Triceps/Abs (3/17/24)

Walking has allotted itself on the list of “not-to-do’s” on this fine 1st day of the week

Pablo

Lucas Lucco

Quads/Adductor (3/16/24)

Dexter

Felt like this one took longer than expected, but a beastly sesh nonetheless

Chest/Biceps (3/15/24)

Calves/Neck/Forearms (3/14/24)

Back/Rear Delts (3/13/24)

Holy moly, that was a rough one. The finisher put the seal of obliteration on hammies, glutes and abductors!

Chest/Calves/Abs

Community

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