Name: Playbook - Nina Marie - W1/D2 High Volume Chest
Uploaded: 2024-05-04T18:31:14.743Z
Duration: 46 min
Description: W1/D2 High Volume Chest

Target the chest with this high volume chest workout. Most exercises are higher reps. Any section that decreases reps, try to increase the weight. Strength comes from pushing the weight.

If you can not do 20 push ups, do as many as you can or drop to your knees

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Resistance band pull aparts

Push Up

Superset 1

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

As reps decrease, increase weight if you can

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you come up

Decline push up

Superset 2

Running

W1/D2 High Volume Chest

W1/D1 Glutes & Hamstrings 🍑

W1/D3 Quads on 🔥🔥🔥 with a side of calves

W1/D4 Back, Biceps & Cardio

W1/D5 Total Body with a Side of 🍑

W2/D1 Heavy Push

W2/D2 Heavy Legs

W2/D3 Back Focused Pull

W2/D4 Quick Leg Day

W2/D5 Total Body Circuits

W3/D1 Leg Day Circuits

W3/D2 Shoulders, Chest & Triceps

W3/D3 Glute & Hamstring 🔥🔥

W3/D4 High Volume Back & Biceps

W3/D5 Total Body with Upper Focus

W4/D1 Heavy Push

W4/D2 Heavy Legs

W4/D3 Shoulders, Chest & Triceps

W4/D4 Quick Leg Day

W4/D5 Total Body Circuits

W5/D1 PUSH - Chest, Shoulders & Triceps

W5/D2 High Volume Leg Circuit

W5/D3 PUSH - Back & Biceps

W5/D4 Strength & Cardio Legs

W5/D5 Total Body Circuit

W6/D1 Heavy Push

W6/D2 Heavy Legs

W6/D3 Back Focused Pull

W6/D4 Quick Leg Day

W6/D5 Total Body Circuits

W1/D2 High Volume Chest

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