Name: Playbook - Oliver Forslin - W3/D1 Chest & core
Uploaded: 2021-11-22T09:10:26.290Z
Duration: 45 min
Description: W3/D1 Chest & core

Austin Keim

Tracie Bean

DM-X

Blake

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

Patrick

Ronald Saavedra

Chest is always the workout to wait for, it was heaps intense

Hussein Bachir

Little extra burn would have been good but overall great!

Alex M

Great ass workout. Literally love the burn I get. These workouts are going to help me so much later on. Thanks Oliver.

Rodrigo Perez

great again. this time going to smash a bowl then make an ikea trip. great day

Karim

Dillon

Andreas

Adam

Great workout now on to cardio 💪🏽💪🏽

Conall

- 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

W3/D1 Chest & core

Rick

Rasmus Sundstedt

W1/D1 Chest & core

Back workout was killer! Definitely need to work on my back more

Julián Mayorga

Frasier

W1/D2 Back

Joel Bustillos

W1/D3 Shoulders & core

Steven

Shawn

W1/D4 Legs

Zach Swartz

W1/D5 Arms & core

Shua Braun

Loved the switch up from last week and the superset with pec deck/push-ups was too nice!

Colton

W2/D1 Chest & core

Perfect combo for a killer back workout! 🔥

Jarrad

W2/D2 Back

great workout some I struggled with but it's worth the challenge!!! 😤🔥🔥🔥💪

W3/D1 Chest & core

Community

More workouts from Oliver Forslin