Name: Playbook - Morgan Olson - W2/D2 Chiseled Chest 🔨 Home Edition
Uploaded: 2024-01-21T02:10:11.543Z
Duration: 60 min
Description: W2/D2 Chiseled Chest 🔨 Home Edition

hard but sweet feeling when you done 💪🏼🔥

Helena

Patricia Sessa

Natasha

This one made me sweat, I wasn't sure if I was going to make it but ☝🏼if I aspire to have 🔥 rocking bod like that I better do the whe workout 💪🏼 💯💯💯💯🔥

Rocío

Daaaamn, that shoulder super set 🔥🧨💥

Efjan

Michelle

Beck

Faith

Love a good chest workout!! Feeling this in parts of my arms too. Loved the delt crushing moves.

Cyrus

Soph

Solid! Really feeling it in my shoulders today.

Maria

Push-ups are always tricky for me with a past rotator cuff injury but I feel myself getting steadily stronger!

Andrea

Kristina

Susan

Britt

Kylie

Phew. Thanks for the five super sets of abs. That is my weakest but great to help me push through.

Sarah

Mandy

Shaky chest day! 🔥 Bang, bang, gorilla! 🦍

The shoulder set was 🔥 
I was looking forward to the abs until I noticed it was 5 rounds. 😭

Addison

Jennifer

Rebekah

It was good! I made it happen!!! So tired now lol

AC Michel

Shoulders are burning!!! The incline walk at the end is also pretty intense 🥲

Dani

Veins are popping out 🤙🏻🤙🏻🥵

Haeley

Shoulders and abs are feeling that burn 🔥💪

Jamie

Alli

Cynthia

Loooooved this chest day! Shoulders are rounding out nicely 🪨

Mads

Amy McKinney

Tania

GOAL
You're only as good as your weakest arm. Unilateral pressing to develop strong pecs, shoulders, and triceps 

DETAILS
1. Start sitting upright on a bench. Dumbbell on each knee with a 90 degree elbow.
2. Use your knee to hike the weights up to your chest height as you lay back on the bench. 
3. Immediately press out of the first rep, that may be the trickiest part.
4. Elbows are 45 degrees angle your body and you got that right triangle in yo elbow. 
5. Control the weight as it descends. Lower elbows to parallel or just below for happy shoulders and strength building.
6. As you're pressing up, squeeze the chest.  
7. Wrist is directly over elbow. And wrist is neutral. 

CUES
- Heels Grounded
- Elbows Just to Parallel
- Shoulder Blades Back and Down
- Wrists Neutral

Dumbbell Bench Press

GOAL
Overload the chest with an extra stretch and weight 

DETAILS
1. Place hands on a couple of weight plates.
2. Add a weight plate to your back or do bodyweight.
3. Begin in the bottom of you push up.
4. Tighten up your body, squeeze your butt and crunch your abs.
5. Press up in one motion. 
6. Exhale and return to the ground to rest your chest. Repeat. 
 Note: If this is too difficult, do bodyweight worm push ups on the deficit.

CUES
- Squeeze Butt
- Strong Press
- Exhale 
- Externally Rotate  
- Neck in Line with Spine

Deficit Weighted Push Up

GOAL
Controlled overloaded chest stretch to tighten boobs and decrease armpit fat 

DETAILS 
1. Raise the dumbbells up like you're pressing them, but stop and hold just before you lock out. This will be your starting position.
2. 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. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
3. Return your arms back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.
4. Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.

CUES
- Proud Chest 
- Squeeze Chest to Initiate 
- Slightly Bend Elbows

Dumbbell Flys

GOAL: 
Burn em brah. This is the optimal exercise for building rounder shoulders to trick people into thinking you have a tinier waist #TrickorTreat

DETAILS
1. Grip can vary. Neutral grip for basic life or internally rotate with the dumbbell slightly in front of your hip to target that rotator cuff (lighter weight).
2. Start at the hip and raise up to the shoulders. The dumbbells should be a few inches in front of your body to move in your scapular plane. 
3. Elbows are slightly bent and you're initiating the movement with your shoulders.

Pro-Tip: We're going for blood flow on this. No need to get real heavy, just go lighter and check that ego. 

CUES
- Retract Shoulder Blades

- Elevated Sternum 

- Reach Away 

- Tuck Your Ribs

Single Arm DB Lateral Raises

GOAL
Isolate the front deltoid and build those babies to have density to create a rounded, sculpted look 

DETAILS

1. Start with the dumbbells at the hip and raise to eye level. 
2. Keep shoulder blades retracted with a proud chest. 
3. Slow and controlled. Really think about flexing the shoulder and not overpowering with the pec or trap. #Contract

CUES
- Proud Chest
- Don't Shrug Up
- Breathe
- Grunt

Dumbbell Front Raises

Shoulder Superset 🪨

GOAL
Protect that rotator cuff and test your core strength #AbLife

DETAILS
1. Start in a high plank with your feet slightly wider than hip width apart.
2. Keep your lower back stable as you raise one hand to tap the opposite shoulder.
3. Minimize rocking for ultimate ab work and keep your shoulder blades rounded forward for more rotator cuff gains.
4. Repeat on the opposite side.

CUES
- Protract Shoulders
- Squeeze Butt
- Crunch Abs into Spine

Shoulder Taps

GOAL
One of my favorite lower ab exercises - use that mind muscle connection to tuck your pelvis and contract the lower abs

1. Lie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stationary for the entire exercise.
2. Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor. This is the starting position.
3. While inhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor. 
4. Hold the contraction for a second and move your legs back to the starting position while exhaling.

CUES
- Crunch Abs into Belly Button 
- Knees Up to Ceiling

Reverse Crunch

Ab Builder

GOAL
Low impact fat burner 

DETAILS
1. Set treadmill to a 8-12 incline and a 2.5-3.5 mph. 
2. Begin by walking with a talk chest. 
3. Don’t hold onto the handles. 

CUES
- Exhale 
- Watch Some YouTube

Treadmill incline walk

W2/D2 Chiseled Chest 🔨 Home Edition

Rach

Great preview! So hype for this next set!

Johnnie

Gonna be doing a mix of gym and home due to work so THANK YOUUU for providing both options Coach! 
U rock!

Tina McCoy

Diesel Season!! CHALLENGE starts July 11th!

Ellie

First day back ! Can feel everything in my legs .

Royalty

W1/D1 Diesel Legs Home Edition

Having weak shoulders this work out was definitely a challenge but amazing!

Working on form when it comes to chest ! But so far so good

Amanda

W1/D2 Chest and Shoulders Home Edition

Could only do the DB workouts I didn’t have a band ! But going to do cardio later after work .

Jade

W1/D3 V-taper Back Day Home Edition

Best pump I’ve had in a long time! 💪🏽

Vibing today ! Great arm workout 👍🏽

W1/D4 Diesel Arm Situation 💥 Home Edition

Took this day as a rest day but back to legs tmmrw!

Steph

W1/D5 Diesel Mode Home Edition

Didn’t have much strength to do lunge jumps but I did four sets of the reg lunges!

Adriana

First work out from you and my first home work out from transitioning out of a gym. Did. Not. Disappoint. 👏🏻

Lauren

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Cari

W2/D4 Swole Arms Home Edition

Marcí

Did a full body workout instead and it was great!

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W3/D1 Legs of Steel Home Edition

Some days it’s more about mental strength 🧠☠️

W3/D2 Push Day Home Edition

Nice workout on this cold 🥶 morning. Now my body/ muscles are warm.

Betina

I keep going to the mirror to check when I'll look like that lol 💪🏼 #GripitnRipit

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New favorite shoulder / chest workout for sure 🔥

W4/D2 Chest and Shoulder Builder 💥 Home Edition

i feel great after this workout and i love this! 🙏🏼

This one felt fantastic! I was a bit scared of the volume but my muscles just felt like showing up today. Great feeling

W4/D3 Back Builder Burner 🔥 Home Edition

That was wild! My arms are going to be sore 🥵

Sandra

W4/D4 Arms + 6-Pack Builder Home Edition

Went for a early morning hike at Elysian! Felt great!

W4/D5 Fat Burning Hike Home Edition

Chest and shoulders were dead doing those 20 reps

Naomi

W5/D1 Full Body Deplete Home Edition

Naima

W5/D2 Full Body 🔥 Home Edition

I did this back to back with day 5. I’m spent 🥵

W5/D3 Fat Burning Hike Home Edition

Hell ya! I made it! I thought this one was going to put tough me. Nope. Every rep done!

W5/D4 Full Body Burner Home Edition

Finished strong with a 7mile hike in Moab 💪🏼

heather

Great challenge! Here’s hoping you make another one this Jan! ❤️❤️

Omg I feel so accomplished! Thank you for this challenge!! ❤️💪🏼❤️

W2/D2 Chiseled Chest 🔨 Home Edition

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