Name: Playbook - Morgan Olson - W4/D2 Chest Pump Day
Uploaded: 2024-01-21T02:10:10.993Z
Duration: 50 min
Description: W4/D2 Chest Pump Day

Ryane

Sarah

Rachel Flores

Alex

That bench press push-up combo!! Wowzers!!

Ivana

Fetch

Jess

Just keep doing what you’re doing! Love this community and these workouts

Julia

Fantastic workout. I learned where I had to go lower and where I could go higher.

Sussn

Sophia

Stephanie

Nora

Yes, yes, and yes! Even the thunder storm couldn't keep me away

Carmeal

Nicole

Gloria

It looked short and then I became so exhausted. Great pump.

Dani

Had problems with getting out to the gym today. But my body was telling me otherwise. That incline walk had me pumped up at the end!

Angely Gonzalez

Nice relaxed chest day after that crazy mf leg day yesterday 🥲

Logan Keith

Madeline

Annamaria

Nicolette

Deb Livingston

Loved it! Saving it to my favorites 💯💪

Ashton

Aminah

that AMRAP was more of a challenge than i expected. excellent pump

Mads

Cassady

The anterior deltoid ripple is my ABSOLUTE favorite! It’s taken some time, but here we are!

Makala

Wattsy

Luca

Kayla

Feeling great! Loving this final week. Wish it weren’t the last!

August

elisa

Yessssss.👏🏼💪🏼 increased my weight on lateral raises (finally)

Kallie 

Louis

Jude (he/him)

W4D2: Got another fist bump from a massive bodybuilder today. Will that ever get old?? While I’ve got a long ways to go I’m feeling awesome and super strong! Go blow some stuff up, friends! I’m inspired by all of you, everyday!

Shania

Focusing on quality movement + weight. 

Increase weight each set on bench press. Then drop set with max reps at just the barbell. If that’s too heavy, grab some dumbbells.

P. S. Doing the bent over flys on your knees is a nice twist.

Do single arm DB Bench Press. Also, do worm push ups if regular is too challenging. 

Tempo: Aim for a 3 second negative.

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 (Single Arm)

GOAL
Develop that pressing strength aka chest, shoulders, triceps, and abs. Wow yep, abs #AbsinEverything

DETAILS
1. Keep a straight line from head to toe, abs tight and knees straight.
2. Gradually bring your chest to the floor, then press the floor away to return to your starting position.
3. Don't drop your neck, you aren't bobbing for apples. You are dominating some good shit. 

Pro-Tip: Elbow mechanics is key, keep them either close to the ribs or a few inches away from your ribs. 

CUES
- Plank Position
- Elbows Go Back
- Feet Together
- Elbow 45 degrees Away from Body

Push Up

12 Min AMRAP

GOAL
Tricep crusher in a pressing movement 

DETAILS
1. Lay on a bench. 
2. Squeeze shoulder blades back and down.
3. Bring the weights together and at the top. 
4. Push them together, squeeze your chest as hard as you can. 
5. Lower slowly by pushing elbows down towards our hips. 
6. Squeeze your triceps to press up 

CUES
- Lower Weights Below Nipple Line
- Elbows Close to Ribs
- Elbows Towards Hips

Hex Press

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

Dumbbell Lateral Raises

Load the triceps and work shoulder blade protraction with minimal equipment 

1. With a bench or couch behind you, have hands at shoulder width, with finger tips away from your body.
2. The legs will be extended forward on top of the other bench. 
3. Slowly lower your body into the right triangle with shoulder blades retracted. 
4. Using your triceps to bring your torso up again. 
5. Create space between your shoulders and ears at the top of the movement. 
6. Repeat. 

CUES
- Right Triangle 
- Squeeze Triceps
- Proud Chest

Bench Dips

3x10

GOAL
Squeeze from the chest for better isolation and pump 

DETAILS 
1. Set cable handles at shoulder height. 
2. Hinge over and stiffen the back. 
3. Begin by squeezing the handles together and feeling tension in your chest. 
4. Slowly open the arc and squeeze your chest to bring the handles back together. 
5. Try to keep the shoulder blades pinned together and externally rotate your shoulders. 

Aka proud chest and show the armpits.

CUES
- Proud Chest
- Shoulder Blade Depression & Retraction
- Squeeze Chest

Bent Over Chest Flys

GOAL
Build + sculpt those shoulders

DETAILS 
1. Stand tall, squeeze butt, tuck ribs. 
2. Lateral raise up from shoulders, don’t shrug. 
3. Adduct weights in, moving from the shoulders. Try to protract slightly aka a rounding the shoulders. 
4. Abduct the weight out. 
5. If you’re shrugging thru the movement, lighten the weight. 
6. Go back to the beginning. 

CUES
- Protract Shoulder
- Arms Slightly Bent
- Slow + Controlled

Dumbbell Square Raises

Pump

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

W4/D2 Chest Pump Day

Zoey

Jonatan

It was good….has me ready and motivated to start

India

Masc Makeover Challenge Starts 6/12

Candace

Your story is so inspiring! I hope to hear even more some day. I also love the idea of setting goals the night before. Started right away and think it will truly help my discipline. Celebrating all the small wins along the way as the lead to the greater rewards later on.

Becca Boston

I love these, this is something giving me direction in life right now.

Emily

Week 1: Masc Makeover

Julián

Rita

Week 2: Fighter 101

I need to up my salad game. This gave me some new ideas.

Im already loving the daily salads and this gave me even more ideas

Korra

I really need to get into salads 😪🫠

Nikki

Week 3: Nutrition Hack

Can confirm that with the help of some group members during the challenge I have started to identify more with my authentic self and it feels amazing!

Lol “why am i so awkward with this shit? No im not. Whatever” *freeze frame image is the most intentionally awkward expression ever* Thank you for being here and making this space, Morgan

We love you, too! Also, love the challenges, the community, the app, and all the workouts. ❤️

Holly Graves

Week 4: Let’s Keep Going 😈

Ashley

The perfect start to a great journey ahead 🥂

Jessica

Felt really good but next time I could probably go even harder! 😈

Jade

W1/D1 No Stress Lower Back Legs

Shawn

W1/D2 Juicy Chest Day 🥵

Erin

No heavy bag. Doing air punches, jab, jab, cross cross combo with 5lbs db in each haaand. My upper body 🥵

Naïka Champaïgne

W1/D3 Swole Back Attack

disco nick

I wish you should see my arms from this pump through the app!💪🏽

W1/D4 One of My Fav Arm Days 😈

Not entirely sure why the lat pull downs are in here for leg day but overall a great workout!

I’ll be lucky if I can walk the next few days! 🔥😂

Stan

W2/D1 Painful Leg Day 💀

My gym doesn’t have cable flys unfortunately but the rest was fantastic!

Seeing those shoulder already popping!! 😝

W2/D2 Hulk Mode Chest Day

The first part of it literally killed me and I felt like time was not passing lol

W2/D3 Upside Down Dorito

Why you do me like that off the first  set! Beasty workout! Loved it good way to end my week!

W2/D4 Arms + Abs Shred

Rayna

Body is already sore. Added more weight this week. Killed me

W3/D1 14 Min This Week 😈

W3/D2 Chest Shredder

This was great! Alternatives to some of the exercises would be great.

W3/D3 Toasty Back Builder 🍞

Looooove this workout! The pump in my arms I could see while working out! Love seeing the progress while getting it!!!

W3/D4 Arm Mass Builder ⚡️

I am walking slowly out of the gym, but hey I made it through! 🤣🙌🏻

W4/D1 POWER Leg Day

Someone was hogging the machine for this. Next round 😮‍💨

Short n sweet session. Bag is nice and pumped up

W4/D3 Hercules Back Day 🥵

Oooh this makes my arms and heart so happy 💪🏼😍

Loved this workout. Great way to end this program! Back to the legend I go!

W4/D2 Chest Pump Day

Community

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