Name: Playbook - Michael Smith - W3/D4 CHEST x ARMS
Uploaded: 2024-01-07T10:32:57.791Z
Duration: 120 min
Description: W3/D4 CHEST x ARMS

Dexter

Devonte

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

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

workout:
Incline Dumbbell Press | 12, 12, 10, 10
superset:
- Barbell Bench Press | 10, 10, 10, 10
- Dumbbell Fly | 10, 10, 10, 10
superset:
- Weighted Dip | 12, 12, 10, 10
- Push Ups | 12, 12, 12, 12
superset:
- Dumbbell Concentration Curl | 10, 10, 10, 10
- Cable Tricep Extension - Straight Bar | 10, 10, 10, 10
superset:
- Barbell Curl | 12, 12, 10, 10
- Barbell Skull Crusher | 10, 10, 10, 10
superset:
- Cable Hammer Curl - Rope | 12, 12, 10, 10
- Cable Rope Extension | 15, 15, 12, 12

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

- 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.

- 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 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

- 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: Dip x Push Up

- Place the back of your arm on the outer top edge of the bench
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up while keeping your elbow in a fixed position, pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Complete desired reps then repeat on the opposite side

Dumbbell Concentration Curl

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down and out slightly in away from your hips until your elbows are straight
- Bend the elbows to return with control to the starting position

Cable Tricep Pushdown - Straight Bar

superset: Dumbbell Curl x Tricep Pushdown

- Hold the barbell in your hands and your palms facing forward (underhand grip)
- Curl the bar up toward your shoulders, engaging your biceps
- Lower the bar back down, slow and controlled

Barbell Curl

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

Barbell Skull Crusher

superset: Barbell Curl x Skull Crusher

Setup:
- Attach a rope handle to the low pulley of a cable machine.
- Set the weight stack to an appropriate resistance for your fitness level.
- Stand facing the cable machine with your feet shoulder-width apart.
- Grasp the rope handle with a neutral (hammer) grip, which means your palms should be facing each other.

Execution:
- Keep your upper arms stationary and exhale as you flex your elbows, curling the rope handle toward your shoulders.
- Maintain a neutral wrist position throughout the movement, neither flexing nor extending your wrists.
- Continue to curl the rope until your biceps are fully contracted, and you feel a peak contraction in your biceps.
- Hold this position for a brief pause, focusing on squeezing your biceps.

Cable Hammer Curl - Rope

- Attach the rope to a high pulley and grab with an neutral grip 
- Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor
- The forearms should be pointing up towards the pulley as they hold the rope 
- Using the triceps, bring the rope down until your arms are fully extended, spreading the rope slightly
- The upper arms should always remain stationary next to your torso and only the forearms should move
- Hold at contraction then return the rope slowly up to the starting point

Cable Rope Extension

superset: Hammer Curl x Rope Extension

W3/D4 CHEST x ARMS

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

Steven

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

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

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/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 🔥🔥🔥🔥

W3/D4 CHEST x ARMS

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