Name: Playbook - Oliver Forslin - W1/D2 Chest + core
Uploaded: 2021-11-13T15:49:05.272Z
Duration: 45 min
Description: W1/D2 Chest + core

Rodrigo Perez

Ronald Saavedra

Hussein Bachir

Kolby

Anton

Björn Boði

Anonymous

Joshua Grönberg

Day 2 Chest + core

Warmup
- Pushups 2 x 15

Workout
- DB bench press 4 x 10,10,8,8
- Incline bench press 4 x 12
- Peck deck flies 4 x 12
- Cable fly 3 x 20,15,15

Circuit
- Hanging leg raises 3 x 12
- Crunches 3 x 20
- Russian twists 3 x 45 sec

- 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

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline barbell bench press

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck chest flies

- 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)

- Hanging from the bar, keeping your legs extended 
- Raise your legs up while keeping your core tight to form an “L” with your body
- Lower your legs back down to starting position 
- Avoid swinging

Hanging leg raises

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate through your torso moving the plate from side to side

Russian twist (plate)

Ab Curcuit

W1/D2 Chest + core

David

Colton

W1/D1 Legs

Joachim

W1/D3 Back + biceps

Doubled lower body pumped like never before

W1/D4 Legs + calves

Awesome workout, subbed tricep extensions for push downs cuz it’s easier on my shoulders but other than that this was fire

Ryan

Damn, this one hurt! But felt amazing man.

W1/D5 Shoulders + triceps

W1/D6 Core

Johnny

W2/D1 Legs

Killer workout man. Back and biceps are dead.

Must use much lower weights then usual and be super strictly and focused when you do the back exercises to get the contact. The pump in biceps was crazy, this can be one of the best programs.

Andreas Blomkvist

W2/D3 Back + biceps

W2/D2 Chest + core

Really good complement to the other leg day. Only thing I would maybe try is doing weighted calv raises in the last set

W1/D2 Chest + core

Community

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