Name: Playbook - Michael Smith - W1/D1 CHEST x SHOULDERS
Uploaded: 2024-01-14T19:56:57.224Z
Duration: 90 min
Description: W1/D1 CHEST x SHOULDERS

Henri-Winslow

Back to the App after 3months and this workout was a killer ine

Peter

Very good first day. Burned tons of calories. Road to 185lbs 💪🏾

Kendhal

Austin

Great workout and it felt good today. First great gym session of 2024 💪🏾💪🏾💪🏾

Dexter

Santos

Kirk

Alexander

Can’t wait for this cross projects drop

Albert

Ernest Ubaonu Jr.

Great start for leading into the next workouts

Quiroga

Devonte

Joseph

Good first day of cutting 🔥🔥 definitely a good one

Raekwon

Killer burn especially after boxing for 37 min 🔥

1mor

Adrien

This was some good pain lol, it was an amazing workout!!

Keuma

Elijah

Mohd

Spenser

Jayden

Suheib

I didn’t mean to put one star it was accident it was amazing 5 starts

Kyle Hall

Hector

Denny

Dillon

Mauricio

Nehal

Samuel

Sergio

Shashank

Dasmine

Kevin

Alex

First time combining chest and shoulders together and man it went crazy… added to the arsenal!

Ryan

Killer! Trying to make those pecs dance this is it!

Roberto

Julien

Bro! I thought I was strong! This is killing me! So recommend

Jhoan

Aaron

Joe Cardenas

One of the better workouts I’ve done with chest and shoulders at that intensity.

Devin Linton

Omer

Sean

Challenging! I did noticed the incline bench press did not show the sets and reps.

Davon

Diego

Jonathan

Armand

Steady State Cardio:
This exercise routine is designed to keep your heart rate in the fat burning zone while performing steady state cardio on either a spin bike, stair climber, or incline treadmill. It can be done first thing in the morning on an empty stomach or immediately after a weight training session.

Aim to keep your heart rate at 70% of your maximum heart rate [220 - age in years] for the duration of the time.

Recommend Methods:
Spin Bike / Stair Climber / Incline Treadmill

Fasted / Post Workout Cardio

- Lying on an incline bench, Hold light dumbbells in each hand
- Extend and raise your arms in the shape of a “Y” formation (thumbs upward) 
- Then bring them down to form a “T” (thumbs down)
- Follow with the last movement by putting your arms in the shape of a “W” by shrugging and squeezing your shoulder blades together and raising your arms like a field goal, rotating your thumbs pointing behind you

Y-T-W Raise

- Set the pulleys at the floor level (lowest level possible on the machine that is below your torso)
- Place an incline bench (set at 45 degrees) in between the pulleys, select a weight on each one and grab a pulley on each hand
- With a handle on each hand, lie on the incline bench and bring your hands together at arms length in front of your face
- Your shoulders should be roughly in line with the pulleys
- Maintaining a slight bend in your elbows (in order to prevent stress at the biceps tendon), lower your arms out at both sides in a wide arc until you feel a stretch on your chest (Breathe in as you perform this portion of the movement)
- Keep in mind that throughout the movement, the arms should remain stationary, the movement should only occur at the shoulder joint
- Return your arms back to the starting position as you squeeze your chest muscles and exhale

Incline 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

- 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

Perform one set of each exercise back to back followed by the suggested rest time.

- 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

- Stand in front of your box or bench, then squat or bend down and place both hands on either side of it with your fingers pointing forward
- Your hands should be about shoulder-width apart
- Once your hands are in the right position, step your body back into a plank position, one leg at a time
- Make sure your body is in a straight line, your head is aligned with your spine
- Looking a few inches ahead of you, rather than down at the box, can help keep your body straight
- Bend your arms as you slowly lower your chest toward the bench 
- Straighten your arms, pressing yourself back up into plank position

Incline Push-up

superset:

- 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

Setup:
   - Start by adjusting the height of the Smith Machine bar to a position where it aligns with your upper chest when you're seated.
   - Place a bench underneath the Smith Machine bar. Sit on the bench with your back firmly pressed against the backrest.
   - Position yourself so that the bar is just in front of your head, and your feet are flat on the floor.
   - Grab the bar with a slightly wider than shoulder-width grip. Your palms should be facing forward, and your wrists should be in line with your forearms.

Preparation:
   - Before lifting the bar, engage your core and stabilize your shoulders by retracting your shoulder blades.
   - Take a deep breath and brace your core for stability.

Lifting:
   - Push the bar upward by extending your elbows, fully extending your arms overhead. Keep your wrists straight throughout the movement.
   - As you lift, focus on pushing the bar in a vertical line, directly above your head.
   - Maintain a controlled and steady motion as you press the bar up.

Lowering:
   - Begin lowering the bar back down in a controlled manner by bending your elbows.
   - Keep your core engaged and your back against the bench throughout the descent.

Completion:**
   - Lower the bar until it's just above your upper chest or shoulders, depending on your flexibility and range of motion
   - Focus on a smooth and controlled movement, avoiding any jerking or bouncing.

Smith Machine Shoulder Press

Perform one set of each ab movement back to back followed by the suggested rest time.

*similar form to regular crunch 
- keep weight directly above head 
- as you crunch, plate lifts towards ceiling 
- actively pull navel to spine 
- exhale at the top of each rep

Plate Crunch

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying Leg Raise

Abs:

W1/D1 CHEST x SHOULDERS

Big Mo

Steven

W1/D2 BACK x REAR DELT

W1/D3 LEGS

This is my 4th day into the program and it has challenged me significantly!

Adrian

Devin

John

W1/D4 CHEST x ARMS

Kris

Mark Gerald

Dustin

W1/D5 BACK x SHOULDERS

Tyler Higgenbotham

Zach

W1/D6 LEGS

W1/D7 REST

Anaias

Jonathan Guzman

W2/D1 CHEST x SHOULDERS

W2/D2 BACK x REAR DELT

W2/D3 LEGS

Ariel

Amazing pump and I feel amazing 🔥🔥🔥🔥

W2/D4 CHEST x ARMS

W2/D5 BACK x SHOULDERS

W2/D6 LEGS

W2/D7 REST

Raymond

Good work. Also nice to the workouts switched up.

W3/D1 CHEST x SHOULDERS

Mark

great sweat and pump, you got me into lifting years ago. Appreciate you boss

W3/D2 BACK x REAR DELT

I have a question when should we know that we need a deload week or a week off training to let our bodies recover.

Hamdan

Hi Michael i just want to ask you regarding the bulgarian split squat
I couldn’t do it because I had issues with balancing the dumbbells, so I did regular split squats with a small barbell is it ok

W3/D3 LEGS

W3/D4 CHEST x ARMS

W3/D5 BACK x SHOULDERS

My legs feeling pumped. Still walking lol but great workout

W3/D6 LEGS

Darryl

W3/D7 REST

Great workout, went through this with my buddy thats new to the gym and he loved it.

W4/D1 CHEST x SHOULDERS

W4/D2 BACK x REAR DELT

Ruddy

My legs feeling good today. Thank you for the great workouts my guy 🔥🔥🔥🔥

W1/D1 CHEST x SHOULDERS

Community

More workouts from Michael Smith