Name: Playbook - Oliver Forslin - W1/D1 Chest & core
Uploaded: 2021-11-22T09:10:26.236Z
Duration: 45 min
Description: W1/D1 Chest & core

DM-X

Great but I had no strength to and with push-ups

Kevin Bracero

David

Colton

Needed a little bit more to do I think for chest

Landon

Ronald Saavedra

Fantastick program, could feel the drifference between my old program and Your new

Marius Sørlie

Tell us how much rest we should have in between sets and when to progress to heavier weights

Marshal

i’ve been slacking on my fitness for a bit but this is the best feeling ever!! THANK YOU!!!!!

Asante Royal

Hussein Bachir

Theodor

I could figure out how to hear the audio despite it being enabled and audio working otherwise.

Dominic

Faaccckkkkkk CRAZY PUMP 

FEELING LIKE AN ANIMAL !!!

Armaan

Ahmed

Adrian

I’m shaking and my body is dead. Damn good workout and well worth the money. Thank you. Definitely the remedy I needed to get through my breakup.

Austin

fares

Thanks Legend!
I am big faaan from Sweden

Farhan

Alex Meijer

It felt pretty easy I can take more hah,bring it on 💪🏻

Martin

Asalrushaidan

Midou

Josh

Alfie

LeMark

Probably one of the best first workouts I’ve had in a long time

Matt

Revin

Denver Louise

It was very very good  I feel so great after work out

Liviston

The burn was unreal. Haven’t felt like this since I started

Kelby

Solid pump definitely should’ve done more weight or something I’m used to more of a burn and pump

Keaton

Colbey

Haydar

Such a great pump, all about the muscle mind connection👏🏽

Diaz

Soul-_7

Haven’t felt that good after a workout yet!

Jason

Ich wohne in Deutschland, Das Programm war großartig 💪🏽

Robert

Alejandro

I just started using the app and your workouts are really great I enjoy them. One thing I was looking for when I got on the app was a way to login my reps and pounds. Otherwise everything‘s great thank you a lot and I hope to go far

Jawuan

Jamal

Aaron  Cervini

Crazy bro 💪🏻💪🏻💪🏻💪🏻

Denis

Got an amazing pump in both stomach and chest💪🏽

Stian

Christian

Anishk Khaire

david

- Barbell bench press 4 x 10
- Incline dumbbell bench press 4 x 10
- Cable chest flies 4 x 10
- Decline bench press 4 x 10
- Push ups 4 x 10,10,10, failure
- Hanging knee raises 3 x 12
- Lying leg raises 3 x 12

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Barbell bench press

- From an incline position
- Lower the dumbbells to the chest actively stretching your chest muscles 
- Press the dumbbells upward by extending your elbows

Incline dumbbell press

- 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

Chest cable flies (high pulley)

- Lower the bar to your lower chest with a controlled movement 
- Press up engaging your chest

Decline bench press

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you lower
- Extend your arms engaging your chest as you come up

Push ups

- Hang from a bar
- Tuck your knees up in a controlled manner
- Do not swing back and forth
- Focus on activating your core
- Lower and repeat

Hanging knee raises

- Lay on your back with your hands on the ground at your sides for stability 
- Raise your legs off the ground until they are straight up
- Lower them back towards the ground stopping just short of them resting

Lying leg raise

W1/D1 Chest & core

It was a great workout❤️ Nearly at the end off my sarm cycle and going to take pct next week so i feel great😊

Jacob Bryn Olsson

Kolby

W1/D2 Back

W1/D3 Shoulders & core

W1/D4 Legs

Needed more reps/sets but overall a good workout

W1/D5 Arms & core

Awesome! Love the difference in the chest routine from last week to this week.

Oliver

W2/D1 Chest & core

Patrick

W2/D2 Back

This routine was some different type shit! I love it!

W2/D3 Shoulders & core

Always a 5 star rating when it comes to legs

This workout was one of the best leg workouts I have had in a long time! Thank you Oliver !

Rodrigo Perez

Great leg workout… got the sweat dripping

John Paul Batista

W2/D4 Legs

Amazing to learn new workouts, there were a few I’ve never done, great to gain them

Great Early Morning Pump, feeling great 🫠

W2/D5 Arms & core

Blake

It’s nice following someone’s else’s workout than trying to figure out what to do the next day🥲

W3/D1 Chest & core

One

Of 

The 

Greatest

Who

Ever walk med God On This Earth , ONE OF THE GREATEST MEN IN HISTORY 🐺🦅📈🤯🧬🥷🏽⭐️⚔️💪🏼🌊🥷🏼🧨♟️❤️🐺

The

Joachim

Awesome to get one of my old inconsistent workouts consistent

W3/D2 Back

Still had a pump from last shoulders workout but happy to have more pump this week

Dylan

W3/D3 Shoulders & core

Was happy to get through a Cracka pump of legs this week, onto the next exercise tomorrkw

W3/D4 Legs

A great end to the week, heading into the weekend with pumps all over my body

Pontus

W3/D5 Arms & core

W4/D1 Chest & core

Sweating my head off and feeling the pump means perfection, onto the next exercise tomorrow

Flavius Borzos

W4/D2 Back

Anton

W4/D3 Shoulders & core

Imma be taking the day at work off tomorrow

Amazing workout once again. Literally I’m so happy that I’m already seeing improvements with every workout. Your vids help out so much.

W1/D1 Chest & core

Community

More workouts from Oliver Forslin