Name: Playbook - The Agoge - Day 11 - Chest
Uploaded: 2022-10-10T00:13:56.149Z
Duration: 60 min
Description: Day 11 - Chest

1. Bench (2 min recovery between sets)

2. DB Bench Press 

3a. Dips 
3b. Cuban Press 

4. Push Ups

- 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

BB Bench Press @70% of 3RM

BB Bench Press @75% of 3RM

- 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 (HEAVY)

- Start by hovering above the parallel bars, and then move down slowly until you feel a slight stretch in the chest
- If your not getting the full range of motion, look for assistance by using a machine or elastic bands
- Once you feel the stretch in your chest, press yourself back up to the starting position as you breathe out

Dips

- Take a dumbbell in each hand with a pronated grip in a standing position
- Raise your upper arms so that they are parallel to the floor, allowing your lower arms to hang in the "scarecrow" position
- To initiate the movement, externally rotate the shoulders to move the upper arm 180 degrees
- Keep the upper arms in place, rotating the upper arms until the wrists are directly above the elbows, the forearms perpendicular to the floor
- Now press the dumbbells by extending at the elbows, straightening your arms overhead
- Return to the starting position as you breathe in by reversing the movement

DB Cuban Press

Superset

- 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

Day 11 - Chest

Workout was great! Definitely going to feel it!

Dillon

Jarett Storle

Micah

Day 1 - Back

Joaquin Capra

Day 2 - Triceps

Megan

Day 3 - Legs

Day 4 - Biceps

Day 5 - Chest

Day 6 - Shoulders

Day 7 - Back

Day 8 - Triceps

Day 9 - Legs

Day 10 - Biceps

Day 12- Shoulders

Day 13 - Back

Day 14 - Triceps

Absolutely killed me, ran after, I highly suggest running after but very difficult very great

Austin Anderson

Day 15 - Legs

Mike Shipley

Day 16 - Biceps

Day 17 - Chest

Day 18 - Shoulders

Day 19 - Back

Day 20 - Triceps

Is there a variant exercise I could use to supplement for the Nordic squat? 
I don’t have the equipment to do it. I did assisted single leg squats instead.

Day 11 - Chest

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