Name: Playbook - Michael Smith - W1/D1
Uploaded: 2022-10-24T23:17:53.516Z
Duration: 45 min
Description: W1/D1

Matthew

david

Jeven

Edwin Perez Guerrero

Round 2 of this challenge🔥🔥banger first day

Devonte

Alfrsdo

Great first day workout. I feel the burn.

Aaron

Andrew

Diego

Jose Romero

O Neil Diaz

great! i felt the burnt brought the whole workout!

Jonathan

russ fields 

The burn was crazy and the pain as well…I’m sure the gains is going to be even crazier
I don’t have time to jog in the morning 
So I just use the treadmill.. using speed 6  to 10 at 10 inclination before I start my workout

David

Witney

Doing Barbell bench combined with  dumbbell bench is a little much. But other than that it was a great workout

Nathan

Kwabena

Felt good little rough but with more consistency it’ll get easier i know

Derekai

Hasan Hollywood

Adam

hayden

Great workout the end I had too push too get through solid game plan

Daniel

AWESOME!! I could definitely feel the difference in pump and control with the workouts. The abs to finish is perfect! Thank you, day 1!

Jermaine

This was a good. I liked the new routine for my workout

Chris Young

This was the most intense but also fun chest workout I have ever done. Impact of the bench press after all those chest work was crazy. Also implementation of landmine presses are on point. First time with that move and it is already in my favorite workouts list.

Emre Karaosmanoğlu

Restarting this shredded challenge until August to see amazing results 💫 Let’s go!

Jules

Desmond

As a basketball player I haven’t been in a gym in forever. It’s my first time working out in while now. I attacked it by going extremely light with all weights and I still couldn’t t finish the workout. Overall, killer workout!

Bryan

Josh

It was great can’t wait to see this little change but just going to make me stronger and make me a better person

Jose

Max Ojeda

Junior

Chris Linn

Stephanie

Maliq

Thank you, I like your work outs , I feel strong every day.

Wilber

Harpreet

First day complete!! Love the workout, thanks!

Diogo Gouveia

Seth Tynes

Omar

Diana

Rickey

I’m restarting adding 5 sets 4 weeks to go agian 💪🏽

talmadge

Jveyon

-  Perform 15/15/15 reps on each movement each set
- From an incline position with a neutral spine and chest on the pad
- With a dumbbell in each hand flex shoulders forward in a Y motion
- Flex the shoulders and dumbbells back 
- Flex the shoulders with bent elbows out and up opening the chest

Y-I-W Raise

- Hold the band with your palms facing up 
- Keep a slight bend at the elbow

Underhand band pull aparts

Warmup

- start from a position where you get a slight stretch through chest (don't over stretch)
- press shoulders down 
- bring arms together and actively squeeze pecs at the height of the contraction
- push heel of hands into handle for deeper chest isolation

Pec Dec Fly

- Get into half kneeling position holding the end of a barbell that is in a landmine
- Press the barbell away form you contracting your chest
- Lower and repeat

Kneeling landmine chest press

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Barbell bench press

- hands shoulder width apart 
- stabilize shoulder girdle 
- lower weight behind you on angle 
- elbows stay in place as you bend and extend 
- lower barbell just behind head 
- keep tension on tricep

EZ-Bar Barbell Skull Crusher

- Start in a seated position with a single dumbbell in both hands overhead
- Bend at the elbow lowering the dumbbell behind your head
- Extend your arms activating your triceps back to the starting position

Seated Dumbbell French Press

- Support your body with your free hand
- Grasp the cable with your working hand
- With your upper arm parallel to the ground kick the lower arm back activating your tricep
- Release and repeat

Single-arm cable tricep kickback

- Engage your abs as you come up
- Lower with a slow controlled motion

Crunch

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Extend your arms engaging your chest as you come up
- Tuck one knee 
- Repeating the push up then tuck the opposite knee

Knee-down push up

Ab Circuit

- Lay on the incline bench with your feet flat on the ground
- Take a medium, pronated grip on the bar
- Remove the bar from the rack, holding the weight above your chest with your arms extended
- Lower the bar to the sternum by flexing the elbows (Maintain control and do not bounce the bar off of your chest) 
- Extend the elbows, pressing the bar up to the starting position

Incline Barbell Bench Press

- Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other
- Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width
- Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you
- The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle
- Use your chest to push the dumbbells up 
- Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly (Ideally, lowering the weight should take about twice as long as raising it)

Dumbbell Bench Press

W1/D1

Anthony

Eliezer D Pizarro

Rickie

Start Here

W1/D2

Can’t feel my legs…. And I love it lol

Kendal

W1/D3

Insane pump. I’m beat after this workout

Me gustó este ejercicio, lo único malo es que tengo la muñequera un poco afectada pero de igual manera me gustó ⭐️⭐️⭐️⭐️⭐️🦾

W1/D4

W1/D5

W1/D6

W1/D7

W2/D1

W2/D2

Parker Nelson

W2/D3

W2/D4

Kehng

W2/D5

The front squats😖🔥great workout though😂

W2/D6

Marc

W2/D7

W3/D1

W3/D2

W3/D3

W3/D4

W3/D5

Those heavy front squats humble me quick😂😂🔥🔥

W3/D6

W3/D7

W4/D1

W4/D2

W4/D3

Muy duro bro! Gracias por todos estos ejercicios que están tremendo 🔥🔥🔥

Cristian

W4/D4

W4/D5

Este entrenamiento estuvo duro ☄️🏌🏾‍♂️

W4/D6

Finished 28 days of working out. This helped me get back into the flow of making the gym a daily habit/routine. But what do you know, you’re just merk.

Alejandro  Chavez

Did 8 weeks of shred time to bulk for 4 weeks😈🐺

W1/D1

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