Name: Playbook - The Agoge - Day 29 - Chest
Uploaded: 2022-10-07T19:55:12.257Z
Duration: 45 min
Description: Day 29 - Chest

Mike Shipley

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

John

1. Bench Press 

2a. Incline DB Bench Press 
2b. 4’’ Elevated Push Ups 

3a. Cable Fly 
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 @75% of 5RM

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

DB Incline Bench Press

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

Elevated Push-ups (4”)

Superset I

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable Chest Flies

- 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 29 - 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

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 29 - Chest

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