Name: Playbook - Julian Smith - Chest/Rear Delts (8/21/22)
Uploaded: 2024-04-19T22:29:32.988Z
Duration: 90 min
Description: Chest/Rear Delts (8/21/22)

Anthony

SilkyVilky 

Allen

Karthik

chetan

Ryan

One of the best chest workouts I have ever done

Daniel

Jones

Alex Velazquez

Couldn’t figure out how to hold my legs in the lay-down delta exercise so would be nice with a wider angle.

Great pump once I managed to criss-cross them 🤩

Vlad

Ernesto

Dave

Buckeyes14

Ethan

Juliansmith

Reps 1-10: underhand grip, behind the pulley
Reps 11-20: thumbs up, at the pulley

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

*Single Arm Cable Fly

*Flat Barbell Press (reverse grip)

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 20 controlled clean reps. 

You’ll be be way burned out after the negatives so don’t sweat it the weight is lighter than normal. Focus on a perfect 20 reps, no weight.

*Incline Dumbbell Press (negative drop reps)

Incline Dumbbell Fly (1:2:1:0)

High Incline Dumbbell Fly (pronated grip) (1:0:4:0)

Each set: 10 drop 10

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)

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

*Flat Bench Rear Delt Fly (laying on side)

*Cable Rear Delt Fly (pulley behind, leaning into it)

Chest/Rear Delts (8/21/22)

Absolutely fantastic. You have an amazing programme!

Louise

Back/Traps (8/25/22)

Great definitely another one for the books

Jacob

Shoulders/Calves/Abs (8/24/22)

Sophia

Hamstrings/Glutes (8/23/22)

Jorge

10/10 great intensity even with little weight. Pump is great burn is better.

Great, pump i ajuste it a little bit but took the basic in place and work it out. Thanks man!

Tricep/Bicep/Forearms (8/22/22)

Another check mark complete great workout

Zachariah

🔥 🔥 workout - quads already growing

Quads/Adductors/Abductor (8/20/22)

Neck/Calves/Abs (8/19/22)

Gaia

Pull: Deadlift Focus (lats/traps/biceps) (8/18/22)

Michael

Tanner Morris

Push: Bench Focus (chest/shoulders/triceps) (8/17/22)

khalid

Alberto Ayala

Legs: Squat Focus (quads/hamstrings/glutes) (8/16/22)

Awesome workout! A lot of different variations I am not use to

Shawn

Back/Traps (8/15/22)

Shoulders/Calves/Abs (8/14/22)

Ozzy King 👑

Hamstrings/Glutes (8/13/22)

Agam

Tricep/Bicep/Forearms (8/12/22)

Chest/Rear Delts (8/11/22)

Quads/Adductors/Abductor (8/10/22)

Neck/Calves/abs (8/9/22)

Mike

Pull: Deadlift Focus (lats/traps/biceps) (8/8/22)

Push: Bench Focus (chest/shoulders/triceps) (8/7/22)

Legs: Squat Focus (quads/hamstrings/glutes) (8/6/22)

Priscilla

Back/Traps (8/5/22)

Hamstrings/Glutes (8/3/22)

Shoulders/Calves/Abs (8/4/22)

Brendan

Davis 

Tricep/Bicep/Forearms (8/2/22)

Feel like I hooked a tire pump to my myself

Steamers19!

Chest/Rear Delts (8/1/22)

Quads/Adductors/Abductor (7/31/22)

Neck/Calves/abs (7/30/22)

Pull: Deadlift Focus (lats/traps/biceps) (7/29/22)

My guy jamming that good Intervals! Hella pump

Alex

Conor

Push: Bench Focus (chest/shoulders/triceps) (7/28/22)

Legs: Squat Focus (quads/hamstrings/glutes) (7/27/22)

Dimitar

Back/Traps (7/26/22)

Jules

Shoulders/Calves/Abs (7/25/22)

Hamstrings/Glutes (7/24/22)

Tricep/Bicep/Forearms (7/23/22)

Johnny

Chest/Rear Delts (7/22/22)

Quads/Adductors/Abductor (7/21/22)

Neck/Calves/Abs (7/20/22)

Pull: Deadlift Focus (lats/traps/biceps) (7/19/22)

Nathan

Push: Bench Focus (chest/shoulders/triceps) (7/18/22)

Legs: Squat Focus (quads/hamstrings/glutes) (7/17/22)

Back/Traps (7/16/22)

Shoulders/Calves/Abs (7/15/22)

Hamstrings/Glutes (7/14/22)

By biceps are murdered!! 🥵🦾🦾🪦😵

Tricep/Bicep/Forearms (7/13/22)

Chest/Rear Delts (7/12/22)

Quads/Adductors/Abductor (7/11/22)

Neck/Calves/abs (7/10/22)

Love the workout need to work on my grip strength for the rack pulls.

Albert

New system tracking is amazing now I don’t need to sweat on my note pad while writing the weight/rep count.

Chest/Rear Delts (8/21/22)

Community

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