Name: Playbook - Julian Smith - Chest/forearms (9/8/23)
Uploaded: 2024-04-19T22:29:33.191Z
Duration: 90 min
Description: Chest/forearms (9/8/23)

Alex

Last set rest pause: after completing the last set of 12 reps, set the dumbbells down and take a 10 second break, taking in as deep breaths as possible, then jump back in with the same weight and do as many reps as possible.

*Decline Dumbbell Press (w/ rest pause)

Band tension is optional. I wanted a little bit of tension pulling back throughout the set.

*Flat Barbell Press (w/ optional band tension)

Slight Incline Dumbbell Press (1:2:1:2)

Set 1: (30:0:1:0)
Set 2: (35:0:1:0)
Set 3: (40:0:1:0)
Set 4: (45:0:1:0)

*Flat Dumbbell Press (negatives)

Pec Deck Fly (1:0:1:2)

*Straight Arm Pullover

*Cable Reverse Wrist Wrist Curl

Dumbbell Wrist Curl

Chest/forearms (9/8/23)

Robert

Carsten Berg

Just got back on the daily pump and man how I missed these workouts.

Back/Rear Delts (9/7/23)

Legs (9/9/23)

Ivan

Shoulders/traps (9/10/23)

Biceps/Triceps (9/11/23)

I like to add this core into a day during the week and same with calves and neck so when this day does come up I can spend the hour on cardio instead!

Cameron

This week is the most sore I’ve been in years.

Calves/Abs/Neck (9/12/23)

Back/Rear Delts (9/13/23)

Faith Inay

Chest/forearms (9/14/23)

Legs (9/15/23)

Chest/forearms (9/20/23)

Shoulders/traps (9/16/23)

Owen Chaffee

Biceps/Triceps (9/17/23)

Calves/Abs/Neck (9/18/23)

Back/rear delts (9/19/23)

Charles LeMay

Chest/forearms (9/26/23)

Legs (9/21/23)

Shoulders/traps (9/22/23)

Calves/Abs/Neck (9/24/23)

Back/rear delts (9/25/23)

Biceps/Triceps (9/23/23)

Jumped to this arm day after I tore my hamstring. Great pump, wasn’t gonna let a tear stop the chance to grind

Biceps/Triceps (9/29/23)

Legs (9/27/23)

Shoulders/traps (9/28/23)

Calves/Abs/Neck (9/30/23)

Back/rear delts (10/1/23)

Chest/forearms (10/2/23)

While doing the RDLs my right hamstring just popped and I have a pulled hamstring. Didn’t finish the lift but I’ll be back

Legs (10/3/23)

Shoulders/traps (10/4/23)

Biceps/Triceps (10/5/23)

Calves/Abs/Neck (10/6/23)

Back/rear delts (10/7/23)

Chest/forearms (10/8/23)

Legs (10/9/23)

Shoulders/traps (10/10/23)

Biceps/Triceps (10/11/23)

Calves/Abs/Neck (10/12/23)

Back/rear delts (10/13/23)

Chest/forearms (10/14/23)

Legs (10/15/23)

Shoulders/traps (10/16/23)

Biceps/Triceps (10/17/23)

Calves/Abs/Neck (10/18/23)

Back/rear delts (10/19/23)

Chest/forearms (10/20/13)

Legs (10/21/23)

Shoulders/traps (10/22/23)

Biceps/Triceps (10/23/23)

Calves/Abs/Neck (10/24/23)

Back/rear delts (10/25/23)

Chest/forearms (10/26/23)

Chest/forearms (9/8/23)

Community

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