Name: Playbook - The Agoge - Day 15 - Chest
Uploaded: 2022-10-07T19:03:51.498Z
Duration: 45 min
Description: Day 15 - Chest

Mike Shipley

Couldn’t do another rep at the end of the workout.

James

John

1. Bench Press 

2a. Flat DB Bench Press 
2b. DB Fly 

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 @60% 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

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

DB Chest Fly

Superset I

- 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 II

Day 15 - Chest

Mark

Trent A Knight

Jaxon

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

Vince

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 10 - Legs

Day 11 - Steady State Cardio

Day 12 - Triceps

Day 13 - Back

Day 14 - Shoulders

Day 16 - Biceps

Love this routine.  Like having Betty  Crocker with a dash of Mae  West thrown in.

Nick that bw dB walk almost had an old jarhead on his back once or twice still love the pgrm. Mike

Day 17 - Legs

Hit the wrong button did the hour not 39 seconds lol

Day 18 - Steady State Cardio

Day 19 - Triceps

Day 20 - Back

Day 21 - Shoulders

Day 22- Chest

Day 23 - Biceps

Good workout. Took it easy today due to upcoming wknd events. Sounds like an excuse.

Day 24 - Legs

Day 25 - Steady State Cardio

Crazy how much it takes to put out for 35 minutes.

Day 26 - Triceps

Day 27 - Back

Day 28 - Shoulders

I love this shit. Just wish I was better.  Better than yesterday though… right?

Day 29 - Chest

Day 30 - Biceps

Still hate legs, still a pussy.  Moving on!

Day 31- Legs

Did this Thursday night forgot to check it off

Day 32 - Steady State Cardio

Day 33 - Triceps

Day 34 - Back

Day 35 - Shoulders

Day 36 - Chest

Day 37 - Biceps

Day 38 - Legs

Day 39 - Steady State Cardio

Day 40 - Triceps

Day 41 - Back

Day 42 - Shoulders

I always have to remember to start light on the weight and add.

Day 43 - Chest

Day 44 - Biceps

Day 45 - Legs

It’s not you, it’s me.  Need to push myself more! ON EVERYTHING!

Day 46 - Steady State Cardio

Day 47 - Triceps

Day 48 - Back

Day 49 - Shoulders

This was good. I feel like I actually got a little pump for the first time in weeks. It’s not you, it’s me!

Day 15 - Chest

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