Name: Playbook - Michael Smith - W2/D1 CHEST x SHOULDERS
Uploaded: 2024-01-22T16:13:11.204Z
Duration: 120 min
Description: W2/D1 CHEST x SHOULDERS

Ruddy

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

Cardio:

- 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:

- 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

- 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

Abs:

W2/D1 CHEST x SHOULDERS

it was amazing i can’t lie 🔥🔥🔥🔥

Joshua Vick

Christopher

Today it says Chest and triceps but in the application it shows chest and shoulder’s

Hamad AL-MOHAMEDU

W1/D1 CHEST x SHOULDERS

Alijassim19

Dexter

This has been by far the most brutal leg day I’ve had thus far

Javon

W1/D2 LEGS

I feel amazing after this pump workout. 🔥🔥🔥🔥🔥

Stephen

Kourtney

W1/D3 BACK x BICEPS

That was good. I did cardio 30 minutes 6.5 speed 3.24 miles. Exercises were great just the landmine was wide for my hands but still did it.

Reece

Jeven

W1/D4 CHEST x TRICEPS

I use a lightweight for shoulders cause I don’t wanna hurt my left shoulder again but it felt good today. I appreciate it 🔥🔥🔥🔥🔥🔥

I really liked that one. I ran on the treadmill for 30 minutes instead of 20 minutes for 6.5 mile speed 3.24 distance. I also did hanging leg raises instead of knee raises because I thought it was harder. I had to change the reps to build up or lower depending on the exercises (need to work on those landmine presses). Everything was great! I liked how that one felt.

Zachary

W1/D5 SHOULDERS

I liked it! Much better than just a leg day. I did bodyweight pullups amrap because I can't do 10 each. I also added 4 sets hip thrust. I did 30 minutes cardio 6.5 mile speed 3.24 distance. Was great!

Darryl

W1/D6 BACK x LEGS

Adrian

Omer

W1/D7 REST

W2/D2 LEGS

Mark

W2/D3 BACK x BICEPS

Erick

W2/D4 CHEST x TRICEPS

W2/D5 SHOULDERS

W2/D6 BACK x LEGS

W2/D7 REST

W3/D1 CHEST x SHOULDERS

W3/D2 LEGS

W3/D3 BACK x BICEPS

W3/D4 CHEST x TRICEPS

Felicia

W3/D5 SHOULDERS

W3/D6 BACK x LEGS

W3/D7 REST

W4/D1 CHEST x SHOULDERS

W4/D2 LEGS

W4/D3 BACK x BICEPS

W4/D4 CHEST x TRICEPS

W4/D5 SHOULDERS

W4/D6 BACK x LEGS

Yay! I can't believe I already finished it. I absolutely loved it and noticed changes. Thank you so much for creating this awesome program! I definitely will continue to progressively overload and use a format like this. Really great!

W2/D1 CHEST x SHOULDERS

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