Name: Playbook - Michael Smith - W4/D4 CHEST x TRICEPS
Uploaded: 2024-01-15T01:08:24.556Z
Duration: 120 min
Description: W4/D4 CHEST x TRICEPS

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

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

workout:
Incline Dumbbell Fly | 10, 10, 10, 10
superset:
- Dumbbell Bench Press | 12, 12, 10, 10
- Dumbbell Fly | 10, 10, 10, 10
Dumbbell Pullover |15, 15, 12, 12
Close-Grip Bench Press | 10, 10, 10, 10
Cable Extension - Straight Bar | 10/10, 10/10, 10/10
Cable Tricep Kickback | 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

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:

- Lie down on an incline 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

Incline Dumbbell Fly

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:

- Place a dumbbell standing up on a flat bench
- Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface
- Hips should be below the bench and legs bent with feet firmly on the floor (Your head will be off the bench as well)
- Grasp the dumbbell with both hands and hold it straight over your chest with a bend in your arms
- Both palms should be pressing against the underside one of the sides of the dumbbell
- While keeping your arms locked in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest
- At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement
- Hold the weight at starting position for a second and repeat the motion for the prescribed number of repetitions

Dumbbell Pullover

Setup:
   - Position a bench inside a squat rack or with safety bars in case you need to rack the weight.
   - Adjust the bench to a slight incline (around 15-30 degrees) if available.
   - Load the barbell with an appropriate amount of weight plates. Start with a lighter weight until you're comfortable with the movement.

Body Positioning:
   - Lie down on the bench with your back flat and your feet firmly planted on the floor.
   - Your head, upper back, and buttocks should be in contact with the bench at all times.

Grip:
   - Position your hands on the barbell just slightly narrower than shoulder-width apart.
   - Your palms should be facing forward, and your fingers should be wrapped around the bar.

Unracking the Barbell:
   - Lift the barbell off the rack, extending your arms fully.
   - Make sure the bar is directly above your chest with your wrists stacked over your elbows.

Lowering the Barbell:
   - Inhale and slowly lower the barbell towards your lower chest while keeping your elbows close to your body.
   - Aim to bring the barbell just below your nipple line. Your forearms should remain perpendicular to the floor.

Pressing the Barbell:
   - Exhale and push the barbell back up by extending your arms. Focus on using your triceps to drive the movement.
   - Keep your elbows close to your body throughout the lift to maximize triceps engagement.

Close Grip Bench Press

- 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 | DROPSET

- Start in a half kneeling position, hinge forward at the hips with back flat and elbow bent 90 degrees
- Keep your upper arm close to your side 
- Extend your arm back until parallel with your body
- Slowly return the weight back to starting position
- Complete desired reps then repeat on the opposite side

Cable Tricep Kickback

W4/D4 CHEST x TRICEPS

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

Ruddy

W2/D1 CHEST x SHOULDERS

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/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!

W4/D4 CHEST x TRICEPS

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