Name: Playbook - Julian Smith - Push: Chest/Shoulders/Triceps (3/29/23)
Uploaded: 2024-04-19T22:29:32.771Z
Duration: 90 min
Description: Push: Chest/Shoulders/Triceps (3/29/23)

Assaf Koren

Troy

Sets 1-5: no tempo, fast reps
Set 6-7: using half the weight you used for your last set of 5 reps and going to failure. Brief pause at the bottom of each rep.

*Flat Barbell Press

*Incline Barbell Press

Last set rest pause: after completing the last set of 10 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)

Reps 1-10: elbows kicked out wide
Reps 11- failure: elbows tucked in

Wide dumbbell hammer press for 10 reps. Then tucked the elbows for as many more reps as possible after.

*Incline Dumbbell Hammer Press (elbows wide to tucked)

*Cable Fly (high to low)

Seated Dumbbell Upright Row

Double Dumbbell Overhead Extension (shoulder width to wide)

Superset

Barbell Upright Row (inside shoulder width grip)

Rope Press Down (close grip)

Seated Dumbbell Shoulder Press (pulsing reps)

Tricep Rope Press Down

Cross Cable Side Lateral (in front pulley)

Cable Overhead Tricep Kick Out

Push: Chest/Shoulders/Triceps (3/29/23)

Dave

Vincent Bouldin

Push: Chest/Shoulders/Triceps (3/19/23)

Jacoby

Kurt

Legs: Quads/Hamstrings/Glutes (3/20/23)

Alex

Will

Neal

Pull: Lats/Traps/Biceps (3/21/23)

Man such a deadly combo.. but so worth it

Ryan Forestier

I thought it will be much easier!)
But this one was tough! Glad I made it! Looking forward for tomorrow’s hard&great session!💪🏻

Ilya

Calves/Abs/Neck/Forearms (3/22/23)

Angel

Chest/Triceps/Front Delts (3/23/23)

Markez

Quads/Adductors (3/24/23)

Harpreet

Back/Rear Delts (3/25/23)

Didn’t quite finish but good what I got in.

Shelley Wallace

Where are my legs… I don’t feel them 🤣☠️🫶❤️

Yaidy

Hamstrings/Glutes/Abductors (3/26/23)

Pierce

Biceps/Side Delts (3/27/23)

Calves/Abs/Neck/Forearms (3/28/23)

Why do you hate us? 
Jk thank you for pushing me!

SilkyVilky 

Legs: Quads/Hamstrings/Glutes (3/30/23)

Pull: Lats/Traps/Biceps (3/31/23)

Calves/Abs/Neck/Forearms (4/1/23)

Chest/Triceps/Front Delts (4/2/23)

Tyler

Quads/Adductors (4/3/23)

Back/Rear Delts (4/4/23)

Gaia

Hamstrings/Glutes/Abductors (4/5/23)

Biceps/Side Delts (4/6/23)

Calves/Abs/Neck/Forearms (4/7/23)

Shifte Ahmad Siddique

Push: Chest/Shoulders/Triceps (4/8/23)

Legs: Quads/Hamstrings/Glutes (4/9/23)

Pump was so gud feeling like cbum after finishing 🤣🤣

Sachin Khanna

Pull: Lats/Traps/Biceps (4/10/23)

Calves/Abs/Neck/Forearms (4/11/23)

Chest/Triceps/Front Delts (4/12/23)

Austin

Loved the workout. Are there substitute options for particular movements that might not feel great for my body?

Kyle

Quads/Adductors (4/13/23)

Favorite part was the slight incline db workout

Back/Rear Delts (4/14/23)

Hamstrings/Glutes/Abductors (4/15/23)

Biceps/Side Delts (4/16/23)

Calves/Abs/Neck/Forearms (4/17/23)

Push: Chest/Shoulders/Triceps (4/18/23)

Legs: Quads/Hamstrings/Glutes (4/19/23)

Pull: Lats/Traps/Biceps (4/20/23)

Calves/Abs/Neck/Forearms (4/21/23)

Pumped! 🤙🏽💪🏽 started this training block today and eager to get into it 🤘🏽

Chest/Triceps/Front Delts (4/22/23)

Quads/Adductors (4/23/23)

Back/Rear Delts (4/24/23)

Hamstrings/Glutes/Abductors (4/25/23)

Biceps/Side Delts (4/26/23)

Calves/Abs/Neck/Forearms (4/27/23)

Push: Chest/Shoulders/Triceps (4/28/23)

Legs: Quads/Hamstrings/Glutes (4/29/23)

Pull: Lats/Traps/Biceps (4/30/23)

A lot of movements that require really specific equipment. I’m usually happy to figure out substitutions for a couple movements, but when I feel like it’s the majority of the workout, it starts to feel like I could just be doing my own programming. Typically love your workouts, though, and do appreciate you trying to mix in new alternatives.

Push: Chest/Shoulders/Triceps (3/29/23)

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