Name: Playbook - Mike Counihan - Chest
Uploaded: 2021-12-19T17:43:20.591Z
Duration: 61 min
Description: Chest

Charles

John

Great finally felt a chest workout thank you sir!! :)

Demetrius

Loved it…great routine and very challenging!

Jason

Hollie

Samuel

CazFit

Fucking BRUTAL - yet very effective! My chest is definitely feeling the massive pump! Definitely a game changer.

John Paul

I’d like to see some hiit super sets. But all in all this was a great workout and what I was looking for

Robert

Sean

Love the high volume routine. Great pump from start to finish.

Derek

Great work out definitely a shred workout!!

William Trail

ASLuoma

Volume is the name of the game here.  We’ll be forcing as much blood in the muscle as possible. More reps, less rest with lighter weight.

Keeping your shoulders down and back, drive the weight up using your chest. Turn your elbows in a bit to ease the strain put onto the shoulder joint.  Control the negative portion of the movement.  Do not bounce the weight off your chest and be sure to go all of the way down to accomplish the full range of motion.

Incline bench press

Holding the dumbbells together with your elbows below the weight, drive the weight up and controlling it on the way down using your chest. The last set is a drop set to failure.

Close grip incline dumbbell press

Keeping a tight core and planted feet, drive your shoulders into the bench.  I like to imagine myself bending the bar and pulling it apart to engage my lats when benching heavy.    This will help you control the negative portion of the movement.  Lower the weight to mid chest, pause and explode up.

Flat bench press

Keep your shoulders down and back for this movement.  Squeeze your chest together and do not over stretch your chest.  Keep the tension loaded onto your pecs throughout.  You don’t need a ton of weight for this exercise. Last set is a drop to failure.

Cable fly’s

Keeping your shoulders down and back, squeeze your hands toward eachother using your chest.  The last set is a drop set to failure.

Decline cable fly

Keeping your shoulders back and chest up, drive the weight forward using your chest.  Be sure to control the negative portion of the exercise with your chest.

Plate loaded incline chest press machine

Keeping your shoulders down, think of squeezing your wrists together using your chest.

Pec deck fly’s

Chest

Jeven

Dennis Goodman

Back day

Replaced 1st leg extensions for calves, great workout today ,intense leg day.

Andy Diaz

Vince

Leg day

I’ve been working out for almost 2 years now. I’ve Never been so sore in my life!!! Outstanding workout!!

Ran out of time so I couldn’t complete the whole workout but it’s a good thing cause I’m not sure I’m gonna be able to raise my arms tomorrow lol

I just started with this app and this was my first workout. I really enjoyed being able to see what the workouts were so I knew if I was doing them correctly. I am starting this journey at 311 pounds and at 48 I am tired of dragging my past around with me. Looking forward to training with you.

Samantha

Shoulders

Holy Shit!!! Not sure I’m gonna be able to move my arms tomorrow, but man it felt great!!

Chest

Community

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