Name: Playbook - Michael Smith - W1/D6 BACK x CHEST x SHOULDERS
Uploaded: 2024-04-19T14:41:29.834Z
Duration: 120 min
Description: W1/D6 BACK x CHEST x SHOULDERS

Alfonso

Timothy

Tyler Higgenbotham

Rodney

So much volume but perfect split only missed one this week so hopefully to do a full week next week

Haseeb

Joshua Vick

Barsamia

Mark

This workout wild. Definitely rockin the cross project gear next go round 🔥✍🏾

Steve

Darian

Albert

Riley

What a good ass pump💪🏽💪🏽💪🏽💪🏽

Jason

Bring water, ya boi was dying 🤦🏽‍♂️🤣

Steven

Aman

MAN LOVE THIS WORKOUT 💪🏽💪🏽💪🏽🤯

Jeffrey

Neil

Roshn

Marth

Kyle

Absolutely dying. Pump is unreal 💯🔥

Jakob

Tyler

Tyrel

Amazing! Quick question though On the dumbbell pullover thing where you’re on your shoulders like a cross with the bench I barely felt the stretch in the chest area so should I try more weight or any other tips?

Darryl

Mbye

Leudis

Saad Alali

Brendan

Prince

Edgar

Nathaniel Buckhalter

Michael Guerrero

Excellent workout felt really great the pump was insane even after playing football for hour

Raheem

Aaron

Felt tired and sore but pushed through and had an insane workout 👍🏼

Leaves me dead day 6 is killer looking forward to my rest day on Sundays

Cesar

Austin

Gibbs

Jalen Ettson

Killer workout brooo absolutely drenched! Looking forward to the Bulk because of you.

Anthony Treadaway

Great for a first week. I’ve been very disciplined. The diet part is a bit harder. But I’ve done my best and I’ll improve all around 💪🏼 
I can already see the results on my body, can’t wait for what’s coming

Deblay

Josh

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-Up

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

- Pull the attachment in towards your body 
- Keeping your body neutral and core engaged
- Elbow drives toward your hip, squeezing your lat and shoulder blade
- Pause at contraction then slowly return to starting position
- Complete desired reps then repeat on the opposite side

One Arm Cable Row

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat Pulldown

superset: Row x Lat Pull-down

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell Row

- 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

Smith Machine Incline 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

- Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs, palms of your hand will be facing each other
- Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other
- Raise the dumbbells up like you're pressing them, but stop and hold just before you lock out
- With a slight bend on 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 (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 breathe out (Make sure to use the same arc of motion used to lower the weights)
- Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions

Dumbbell Fly

superset: Bench Press x Dumbbell Fly

- While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support
- Place the dumbbells upright on top of your thighs
- Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position
- Make sure to rotate your wrists so that the palms of your hands are facing forward
- Now, exhale and push the dumbbells upward
- Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position

Dumbbell Shoulder Press

Perform the first set of each exercise back-to-back then take the recommended rest time. Do this for each set/round.

- Stand tall, holding a dumbbell in each hand
- Keeping a slight bend in the elbows, raise the dumbbells laterally to shoulder height
- Lower the dumbbells with control

Dumbbell Lateral Raise

- From a split stance position, pull the cable towards your face with elbows flared outward, engaging your rear delts and upper back 
- Slowly return the weight back to starting position

Cable Face Pull

superset: Lateral Raise x Face Pull

W1/D6 BACK x CHEST x SHOULDERS

I will really commit to this program this time. I keep starting over.

A’Jhuan

Michael Guralski

Justin

W1/D1 LEGS - QUAD FOCUSED

Alex

W1/D2 CHEST x TRICEPS

Keith

Sajid

W1/D3 BACK x BICEPS

Dmitry

W1/D4 SHOULDERS

August

Hi, what could you replace the deadlift with? Thanks in advance.

DENNY

W1/D5 LEGS - HAMSTRING FOCUSED

W1/D7 REST

Jackson

Anaias

Good stuff thank u bro. It changes up my workouts.

W2/D1 LEGS - QUAD FOCUSED

Dexter

W2/D2 CHEST x TRICEPS

beat back and bi pump i’ve had in a while

W2/D3 BACK x BICEPS

vegaz hitz

W2/D4 SHOULDERS

W2/D5 LEGS - HAMSTRING FOCUSED

That was a really intense chest/shoulder/back session 🔥🔥🔥

This what you call a real workout , got damn

Omari Forbes

W2/D6 BACK x CHEST x SHOULDERS

I took a rest day, but I did train Abdominals.

W2/D7 REST

What a workout, had me walking funny but such a good workout!

Thank you merk changing my life bro as we speak.

W3/D1 LEGS - QUAD FOCUSED

W3/D2 CHEST x TRICEPS

Dustin

Mondesir Jean

W3/D3 BACK x BICEPS

W3/D4 SHOULDERS

Idk what it was but this had me sweating my ass off 😂💪🏽💯

W3/D5 LEGS - HAMSTRING FOCUSED

David perez Guevara

Bro you helping me change my life for the good (:::: :))

Oskarllys

W3/D6 BACK x CHEST x SHOULDERS

W3/D7 REST

W4/D1 LEGS - QUAD FOCUSED

Hit my pr on dumbbell incline 🔥🔥🔥 this workout push me to my limits

ashford

W4/D2 CHEST x TRICEPS

Exhausting to say the least but I loved every minute of it

W1/D6 BACK x CHEST x SHOULDERS

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