Name: Playbook - Michael Smith - CHEST x SHOULDERS
Uploaded: 2024-04-22T21:34:52.884Z
Duration: 90 min
Description: CHEST x SHOULDERS

Jake

Nick

Aye man lol this was killer, not gone lie I quit half way through but in 2 months I will be able to finish the whole circuit. That’s the goal

Dominic

Adrian

Great workout. Loved the movements and the pace

beezy020921!

Joshua

Uriel

Syed

Khalil Warren

Abdirisak Ali

Stamatis

Been lazy for 2 weeks this is just what I needed. Great pump 🤙🏾

Kemonte

Jorge

Ronald West

Jordan

Brisby

Malik

Bro, I’m not going to lie I took like 2 weeks off for vacation. I came back and hit this and dude, this was one of them one’s bro.

Victor Lopez

Workout was amazing love the programs you have.

- Set up an incline bench at a comfortable angle. Grab a pair of light dumbbells.
- Sit on the incline bench, ensuring your chest and upper back are supported by the bench, and your feet are planted firmly on the ground.

Y raise:
   - Raise your arms straight out in front of you, forming a "Y" shape with your body.
   - Keep your arms straight with a slight bend in the elbows.
   - Squeeze your shoulder blades together as you raise your arms.
   - Hold for a moment, then lower the dumbbells back down.

I raise:
   - Lower your arms to your sides.
   - Raise your arms out to the sides until they are parallel to the ground, forming an "I" shape.
   - Maintain a slight bend in the elbows and squeeze your shoulder blades.
   - Hold briefly, then lower the dumbbells.

W raise:
   - Start with your arms down by your sides, palms facing your body.
   - Bend your elbows to a 90-degree angle, bringing your forearms up and out to the sides.
   - Form a "W" shape with your arms and squeeze your shoulder blades.
   - Hold for a moment, then lower the dumbbells back to the starting position.

- Perform 10-12 repetitions of each exercise in sequence (Y, I, and W raises).
- Rest briefly if needed, then repeat the circuit for a total of 2 sets.
- Maintain controlled movements and focus on engaging the rotator cuff muscles throughout the exercises.

Y-I-W Raise

[ Warm Up ]

Setup:
- Begin by setting the cable crossover machine to an appropriate height. The pulleys should be positioned at shoulder height.
- Attach D-handles or stirrup handles to the high pulleys.
- Adjust the weight stack according to your strength level.
- Stand in the center of the cable machine, facing away from the machine.

Execution:
- Begin the movement by bringing your hands together in front of your chest while keeping your arms slightly bent at the elbows.
- Focus on squeezing your chest muscles as you bring your hands together. Imagine aiming to touch the inside of your elbows together. 
- Keep your wrists in a neutral position throughout the movement.
- Exhale as you bring your hands together.
- Pause for a moment at the fully contracted position to maximize the chest contraction.
- Slowly and under control, return your hands to the starting position, allowing your chest muscles to stretch.
- Inhale as you return to the starting position.

Cable Fly

- Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked
- From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest
- After a brief pause, push the bar back to the starting position as you breathe out (Focus on pushing the bar using your chest muscles)
- Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again (Ideally, lowering the weight should take about twice as long as raising it)

Barbell Bench Press

- Start by wrapping your dip belt around your waist, chain side in front
- Attach your weight plate to the dropped side before looping it around, and clip it back to the other side of your belt
- Mount the dip bars, holding onto the bars as you hold your body at arm’s length (arms and elbows straight and locked)
- Keep your head in line with your trunk, wrists in line with your forearms
- Inhale as you slowly start to lower your body
- Let your torso move slightly forward and your elbows to flare out to the side
- Once you feel a stretch in your chest, breathe out and start to push yourself slowly back up to the starting position

Weighted Dip

- Place a dumbbell standing up on a flat bench
- Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface
- Hips should be below the bench and legs bent with feet firmly on the floor (Your head will be off the bench as well)
- Grasp the dumbbell with both hands and hold it straight over your chest with a bend in your arms
- Both palms should be pressing against the underside one of the sides of the dumbbell
- While keeping your arms locked in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest
- At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement
- Hold the weight at starting position for a second and repeat the motion for the prescribed number of repetitions

Dumbbell Pullover

- Lie back on an incline bench with a dumbbell in each hand atop your thighs, palms of your hands will be facing each other
- Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width
- Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you
- Be sure to keep full control of the dumbbells at all times
- Then breathe out and push the dumbbells up with your chest
- Lock your arms at the top, hold for a second, and then start slowly lowering the weight (Ideally, lowering the weights should take about twice as long as raising them)

Incline Dumbbell Bench Press

- Select the weight on a low pulley machine and grasp the single hand cable attachment that is attached to the low pulley with one hand
- Face away from the pulley and put your arm straight down with the hand cable attachment in front of your thighs at arms' length with the palms of the hand facing your thighs
- While maintaining the torso stationary (no swinging), lift the arm laterally with a slight bend on the elbow and the palms of the hand always faces down
- Continue to go up until you arm is slightly above parallel to the floor 
- Pause for a second at the top
- Lower the arm back down slowly to the starting position
- Complete desired reps then repeat on the opposite side

Cable Lateral Raise

Do your best to completely engage your core on the hanging knee raise and crunch. 

To develop a better mind-muscle connection, imagine rotating your pelvis up towards your chest while breathing out when doing the hanging knee raise.

- From a high pulley grip rope just forward or to the sides of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows toward your knees
- Slowly return back to starting position

Cable Crunch

- Step up on a platform and grab the parallel bars while keeping your arms to your sides and elbows extended
- Bring your shoulders back, engage your abs, and squeeze your glutes
- Step off the platform to suspend yourself in the air and lean forward slightly
- Tuck your body upward 
- Release

Gymnast Tuck

Ab Circuit:

20 minutes on the stair climber [or alternative steady state cardio] keeping your heart rate at 60-70% of your max heart rate [ 220 - age ].

Post Workout Cardio:

Complete at least 2 rounds of stretching as needed. 

Note: Focus on controlling your breathing in each movement as you gradually ease into the stretched positions.

Starting Position:
- Stand with your feet shoulder-width apart.
- Hold a resistance band in one hand.
- Extend your arm straight back behind you, keeping your spine lengthened and elbow slightly bent.

Stretching Movement:
- Slowly ease into the stretch by reaching the extended arm back. 
- Hold this position for about 30 seconds.
- Gently return to the starting position.

Banded Shoulder Extension

Setup:
- Stand with your feet hip-width apart.
- Find a sturdy horizontal bar or wooden handle at about shoulder height.
- Optionally, you can hold onto the bar with your hands shoulder-width apart.

Execution:
- Reach overhead with both arms, gently pushing them back behind your body.
- Focus on stretching the shoulder muscles.
- Hold the stretch for 10 to 20 seconds without forcing the movement.
- Slowly deepen the stretch until you feel the tension release.
Relax and repeat as needed.

Breathing:
- Breathe slowly and relax your body as you stretch.
- Exhale as you deepen the stretch, and inhale as you release it.
- Keep the movements smooth and free of discomfort.

Dynamic Bar Stretch

stretch:

CHEST x SHOULDERS

Makeer

BACK x REAR DELT

Sebastian

Hello Michael I have been feeling pain for last couple of weeks on my left hamstring, while i was preforming lying hamstring curls i felt a popping or kicking sound, i tried to do lower weights to prevent it form pain and let it recover, but it only hurts when i do these specific exercise.

CHEST x SHOULDERS

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