Name: Playbook - Michael Smith - W2/D1 CHEST x SHOULDERS
Uploaded: 2024-01-07T10:32:57.679Z
Duration: 90 min
Description: W2/D1 CHEST x SHOULDERS

Steven

Anaias

Jonathan Guzman

fasted / post-workout cardio:
30 minutes [heart rate at 120-140 bpm]

warm up:
Y - I - W raise | 12, 12

workout:
Incline Bench Cable Fly | 10, 10, 10, 10
Incline Barbell Bench Press | 10, 10, 8, 8
superset:
- Dumbbell Bench Press | 10, 10, 8, 8
- Dumbbell Fly | 10, 10, 10, 10
Dumbbell Lateral Raise | 20, 20, 20, 20
Smith Machine Shoulder Press | 12, 12, 10, 10
Cable Front Raise - Rope | 12, 12, 10, 10

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

- 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

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

- 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 Fly

- 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

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

- Straddle the cable and hold the rope with your palms facing each other 
- Raise your arms forward and up until shoulder height, pausing at the top
- Lower with a slow controlled motion

Cable Front Raise - Rope Attachment

W2/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

W1/D1 CHEST x SHOULDERS

Big Mo

W1/D2 BACK x REAR DELT

Kirk

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

Quiroga

Tyler Higgenbotham

Zach

W1/D6 LEGS

W1/D7 REST

W2/D2 BACK x REAR DELT

W2/D3 LEGS

Ariel

Amazing pump and I feel amazing 🔥🔥🔥🔥

Dexter

Devonte

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

Kevin

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 🔥🔥🔥🔥

W2/D1 CHEST x SHOULDERS

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