Name: Playbook - The Agoge - Day 36 - Chest
Uploaded: 2022-10-07T20:14:17.474Z
Duration: 45 min
Description: Day 36 - Chest

Mike Shipley

Jarett Storle

Vince

Great workout, horrible timing for me. Had to cut things short.

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 @70% 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

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 36 - 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

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 36 - Chest

Community

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