Name: Playbook - Michael Smith - W4/D5 FULL BODY - CHEST FOCUSED
Uploaded: 2024-05-13T00:29:39.947Z
Duration: 90 min
Description: W4/D5 FULL BODY - CHEST FOCUSED

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

workout:
Barbell Bench Press | 10, 10, 8, 8
Incline Dumbbell Fly | 12, 12, 10, 10
Barbell Row | 10, 10, 10, 10
Leg Extension | 12, 12, 10, 10
Single-Leg Leg Press | 10, 10, 10, 10
superset: Dumbbell Concentration Curl | 10, 10, 8, 8 x Cable Tricep Kickback | 12, 12, 10, 10

abs:
Hanging Knee Raise | 10, 10, 10, 10

cardio: cutting
Stair Climber, Incline Treadmill, Bike | 20 minutes
( heart rate at 60-70% of max )

cardio: bulking
Stair Climber, Incline Treadmill, Bike | 20 minutes
( heart rate at 60-70% of max )

- 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

Warm Up: Y-I-W Raise

- 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 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

- 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

- Adjust the pad so that it falls on top of your lower leg (just above your feet) Also, make sure that your legs form a 90-degree angle between the lower and upper leg
- Using your quadriceps, extend your legs to the maximum as you exhale
- Ensure that the rest of the body remains stationary on the seat
- Pause a second on the contracted position
- Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit

Leg Extension

- Position foot midway on platform
- Lower slowly and push through your heel

Single-Leg Leg Press

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

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up, 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

- 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

[ superset ] Dumbbell Curl x Tricep Kickback

Preform the first set of each abdominal exercise back to back only resting once fully through the first round. Take the recommended rest time or slightly more if needed. Repeat for each round.

- Hang from a chin-up bar with both arms extended at arms length in top of you using a wide or medium grip
- The legs should be straight down with the pelvis rolled slightly backwards
- Tuck your legs, bringing your knees forward and up to your chest 
- Lower with control to the starting position
- Repeat for the recommended amount of repetitions

Hanging Knee Raise

Ab Circuit:

Steady State Cardio:
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 60-70% of your maximum heart rate [220 - age in years] for the full session.

Recommend Methods:
Spin Bike / Stair Climber / Incline Treadmill

20 minutes on the stair climber [or alternative steady state cardio] keeping your heart rate at 60-70% of your max heart rate [ 220 - age ].

Post Workout Cardio:

Cardio:

W4/D5 FULL BODY - CHEST FOCUSED

Abdulhakim?64

Gabriel

Good beginner program , I’m starting from the bottom all over again for a on and off lean athlete and it’s perfect , not overly extensive and not too little for a beginner 👌🏾💯

Joseph

W1/D1 FULL BODY - LEG FOCUSED

David

W1/D2 FULL BODY - BACK FOCUSED

W1/D3 RECOVERY

W1/D4 REST

Ernest Ubaonu Jr.

Oskarllys

Adolfo Sanchez

W1/D5 FULL BODY - CHEST FOCUSED

Shawn

W1/D6 FULL BODY - SHOULDER FOCUSED

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Kourtney

W2/D1 FULL BODY - LEG FOCUSED

W2/D2 FULL BODY - BACK FOCUSED

W2/D3 RECOVERY

W2/D4 REST

Great workout. Seeing improvement to lifting heavier with less reps!💪🏽

Rudy

Atal Hussain Khil

W2/D5 FULL BODY - CHEST FOCUSED

W2/D6 FULL BODY - SHOULDER FOCUSED

W2/D7 RECOVERY

fares

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W3/D2 FULL BODY - BACK FOCUSED

W3/D3 RECOVERY

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W3/D6 FULL BODY - SHOULDER FOCUSED

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W4/D4 REST

W4/D6 FULL BODY - SHOULDER FOCUSED

W4/D7 RECOVERY

W5/D0 PHASE II

Alfonso

CaSean

It was good, only question/concern…..if this was chest focus why only the 2 exercises to target beside pushups?

W4/D5 FULL BODY - CHEST FOCUSED

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