Name: Playbook - Obi Vincent - W9/D2 Chest and arms
Uploaded: 2024-03-15T15:17:39.447Z
Duration: 60 min
Description: W9/D2 Chest and arms

Charity Magwaza

Remy

Trey Coody

Jan Novotny

Kwabena

DEAN

Roy Orlando

Laurent

Anthony

george drakonakis

Razan

Painful after yesterday's session, bit thanks God no EMOM 😂😂

Romeo

Jordan King

My right peck is bigger than my left now. Any tips?

Kris

Edgar

Alix Usher

Hassan

Yusuf

*Warm up
- Rowing tabata (20s work, 10s rest x 8)
- 12 Standing Y raises
- 12 DB external rotations
- 12 Banded pull aparts
- 12 Banded front raises
- 12 Scap pull ups
- 12 Hand release push ups

*Main workout
Superset
- Cable rope face pull 3 x 10
- Cable rope bicep curls 3 x 10,10,10x10

Superset
- Barbell bench press 4 x 12,8, 5, 3
- Banded push ups 3 x 10

Superset
- Incline DB bicep curls 3 x 10,8,5
- Incline DB triceps extensions 3 x 10,8,8

Superset
- Cable flys 2 x 10x10, 8x8
- Triceps cable or rope pull down or dual crosssbody pulls 2 x 10x10, 8x8

*Core work
- A.Dragon flag 2 x 3
- A. Hollow hold 2 x 40-60s
- B. Hanging knee tucks 2 x 10
- B. Banded plank rows 2 x 10 e.side
- C.Plate overhead sit ups 2 x 10
- C. Advanced plank 2 x 50-60s

-Stand holding a small plate in each hand at your sides
- Raise the plated up to the front/side until they are above you in a Y shape
-Lower them to the stating position and repeat

Standing plate Y raise

-Sit on a bench with your knee up and elbow supported on it 
-Holding a dumbbell in your hand rotate your hand down 
-Rotate your hand back up (externally ) to the starting position
-Repeat

Seated DB external rotations

-Stand holding a band in your hands
-Pull your arms apart and back adding tension to the band 
-Release and repeat

Banded pull aparts

- Place your hands slightly wider than shoulder width apart 
- Keeping your arms straight hang, pull your shoulder blades down toward your back pocket

Scap pullups

Warmup

- Begin by squeezing your shoulders then pull the cable towards your face

Cable face pulls (3s tempo)

- Begin with bar in your hands
- Flex arms up towards your shoulders

Cable bicep curls (3s tempo)

Superset

- Start by lying down and the barbell directly above your chest
-Lower down until the bar touches your chest and press back up to starting

Barbell bench press (2s tempo)

- Begin with the band around your back and under your hands
- In a push up position lower your body to the ground 
- Extend your elbows to push back up

Banded push ups (3s tempo)

- Begin with DB in both hands
- Flex arms towards your shoulders and slowly lower down until arms are extended

DB bicep curls (4s tempo)

- Start with one knee on a bench, bent to 90 degrees, with DB in hand on the same side
- Keeping back flat and arm at same height as your ribs 
- Extend DB back until arm is parallel with your back

DB triceps kickback (4s tempo)

- Begin with chest open and arms back
- Bring arms together in front of your chest

Cable chest flys (2s tempo)

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull cable so that elbows are straight, slowly return to start

Cable over head triceps extensions (2s tempo)

-Lay on your back in a hollow rock position and hold that position for desired time

Hollow hold (6s tempo)

- Hols on to something for balance 
- Raise your body off the floor
- Keeping your core engaged lower as slow as possible

Dragon flag

Core work 1

Banded plank raises

- In a hanging position kip your knees up to your elbows

Hanging knee to elbow (3s tempo)

Core work 2

- Lay on the floor with legs wide and a plate directly above your face
- Press the weight up while lifting your body off the floor
- When the torso is 90 degrees to your legs, slowly roll back down to a lying position

Plate overhead sit ups (2s tempo)

-Get in to position o your hands and elbows
-Hold your shoe body tight as you hold position for time

Advance plank

Core work 3

W9/D2 Chest and arms

Zeyad

Alice Farrow

Clif Moffitt 

W5/D1 Legs

By advicing us how much weight we should use for every exercise or how much percent in accordance with our strength.

Julian

Benjamin

W5/D2 Push/pull & core work

Great workout. Modified quite a bit to meet the minute time cap during each EMOM. Went down in weight to accommodate at least 10 seconds of rest time during first EMOM. Completed less reps during second EMOM to allow for 20 seconds of rest between exercises during second EMOM. Will definitely come back to this

W5/D3 Conditioning

It was fun and relaxing, away from heavy weights lol💪🏾

Turon Martin Johnson

Kelly Passfield

W5/D4 Active recovery

Tortured!🥵😅🔥💪🏾🍗🍗🍗quads are quading🔥overall it was fun. Happy Friday 💪🏾

W5/D5 Legs

It appeared straightforward, but it turned out to be quite challenging🔥🔥

Elnaz

Another Monday crazy pump 💪🏾⛽. Enjoyed the ladder🔥💪🏾

W5/D6 Push/pull

Ammar

Awesome session🔥,  it was such a cruise! When you're getting better at it 😅💪🏾

W6/D1 Full body workout

Great day , I enjoyed the aerobics 💪🏾🔥

This was great,  my body is in pain💪🏾

Cutting the yard today and still stretching. Salud 💪🏿

W6/D2 Aerobic intervals

Drumm

W6/D3 Full body

W6/D4 Active recovery & mobility

I'm taking a shape class today💪🏾💦 with a cycle spin class 😅 Happy Monday💪🏾💪🏾

I did one of Obi's BRUTAL CONDITIONING WORKOUTS from youtube! Absolutely BRUTAL 💪🏾💦 I enjoyed it

W6/D5 Free day

Super intense, it 2024 still can't pull up😅. Great session 💪🏾

Very intense !💪🏾💦 the pull ups still embarrasses me big time 😅💪🏾

Great workout but I wish there was more exercises focus on legs

W7/D1 Full body

Great session, so much fun 💪🏾💦👌🏾

Wow more of the same please. Really enjoyable workout. Tough one

Yods

Matt

W7/D2  Conditioning

The ultimate full body session,The punisher 😅it took me 2hours straight 🥵💦💪🏾

Megan

Sergey

W7/D3  Full body

Good massage was also needed on this day🧖🏾‍♀️🧘🏾‍♀️Happy weekend 👌🏾

Walked on incline treadmill for 30min before mobility work

W7/D4 Mobility

Explosive push ups, whispered , 'you're not that Explosive'!!😅🤣💪🏾this was a fun session I enjoyed it. Happy Friday 💪🏾👌🏾

Wow! That was super fun! 21 meter row switched to one min.

Serena

W7/D5 Explosive strength & conditioning

Conditioning part 1,was so much fun💪🏾great session for a Monday 🌶🔥💦

Great workout, I just finished and I can barely talk

W7/D6 Functional training & conditioning

The gains are gaining 💪🏾Great session!!

W8/D1 Full body

This was punishment🥵 I struggled the whole session 😰happy to get it done💪🏾

W8/D2  Conditioning

This took me 2hours straight! Tough one after yesterday's punishment💪🏾🔥I'm so hungry 😅

W8/D3  Full body

W8/D4 Mobility

This one is my favorite session🔥💪🏾Great session for a Friday 👌🏾

I had fun , great Monday session 💪🏾💦

W8/D5 Explosive strength & conditioning

1 year later, back at it💪🏾 the 2 conditionings were very spicy🌶 , super lit 🔥I struggled a lot 🏋🏿‍♂️💪🏾

W8/D6 Functional training & conditioning

I'm checking two hours,  I still need to go to finish!😅This was Epic🔥🔥I can't speak, I can't walk I'm starving!!

Replaces the lunges at the end with a superset of ext and curls . Also skipped the finisher

Sean

This was tough,🥵 yeah I struggled. It took me 2hours💪🏾my legs are on 🔥

W9/D1 Legs

Today was just awesome 👌🏾💪🏾🔥

Great Friday session 🌶🔥💪🏾💦

W9/D3 Chipper conditioning

W9/D4 Mobility

The METCON was very spicy🌶🔥💪🏾Great Friday session 👌🏾

W9/D5 Push & pull

This was toture😰!Great start to the week!🔥💪🏾

Tremendous conditioning, I felt like throwing up

W9/D6 Conditioning

This was epic🔥💦🥵,  my legs are pumped 🍗🍗💪🏾💪🏾

Fatima

W9/D7 Legs (low volume) & conditioning

This was fun and i enjoyed it,  best program💪🏾🙏🏾.

W9/D2 Chest and arms

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