Name: Playbook - The Agoge - Day 1 - Chest
Uploaded: 2022-10-09T23:38:41.489Z
Duration: 45 min
Description: Day 1 - Chest

Mark

Trent A Knight

Jaxon

Christopher

Brandon

Mike Shipley

Charles

Harder than I thought it would be. Good workout, looking forward to the next section.

Josh

Good workout. I can feel it throughout my chewt. The app is a great continuation of the agoge challenge.

Matthew

Vince

Marcos

Kicked my ass after being lazy AF since this summer

It would be nice if you could track the weights lifted.

Tyler

I just need to learn to navigate the pages better on supersets.

Robert

I have been trying to find my way through this app, I think I’ve found my new home here. Amazing workout. Thank you!

John

Good workout for day one after the November challenge!

James

Tim Hickman

First day back in the gym in quite a while and it felt sooo damn good.

You’re programs have made me obsessed with bettering myself every day

Ezekiel

1. Bench Press 

2. Flat DB Bench Press 

3a. Push Ups 
3b. Band Alt Chest Press

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower the barbell down until the bar touches your chest 
- Press the bar up, engaging your chest

*Use sling shot as necessary to perform the prescribed sets and reps.

BB Bench Press @50% of 5RM

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

DB Bench Press

- Start in a high plank position, hands shoulder with apart
- Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms to push back up

Push-up

- Place the band around your back and held in each hand
- Press one arm forward against the resistance of the band
- Return to the starting position and repeat with the opposite arm
- Alternating back and forth for time or reps

Band Alt Chest Press

Superset

Day 1 - Chest

First time I’ve done biceps alone in years. Excellent workout, good pump.

Matt

Day 2 - Biceps

Jarett Storle

Day 3 - Legs

Brutal after leg day. But felt good. My running will forever suck.

Day 4 - Steady State Cardio

Daniel

Day 5 - Triceps

I definitely underestimated this workout. Felt great, good programming!

Day 6 - Back

Day 7 - Shoulders

Day 8 - Chest

Day 9 - Biceps

Won’t be able to walk in the morning. Great feeling!

Day 1 - Chest

Community

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