Name: Playbook - The Agoge - Day 22- Chest
Uploaded: 2022-10-07T19:35:26.945Z
Duration: 45 min
Description: Day 22- Chest

Mike Shipley

Vince

Brutal.  This workout is amazing. Thank you!

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 @65% 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 22- 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

James

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 22- Chest

Community

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