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

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

Loved it lad!!! 

I'll be seeing this program until the end ❤🤸

Jarrad

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

Kevin Bracero

W1/D1 Chest & core

Colton

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

W1/D2 Back

David

Farhan

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

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 !

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 🫠

Denver Louise

W2/D5 Arms & core

One

Of 

The 

Greatest

Who

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

The

Joachim

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

Kolby

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.

W3/D1 Chest & core

Community

More workouts from Oliver Forslin