Name: Playbook - Oliver Forslin - W4/D1 Chest & core
Uploaded: 2021-11-22T09:10:26.314Z
Duration: 45 min
Description: W4/D1 Chest & core

Tracie Bean

Hussein Bachir

Ronald Saavedra

Kolby

Anton

Reece

Adam

Marco

First training session back after COVID and it was unreal to get back at it 💪🏽💪🏽

Conall

- Incline bench press 4 x 10
- Dumbbell bench press 4 x 10
- Chest cable flies (low pulley) 4 x 10

Superset:
- Peck deck flies 4 x 10 
- Push ups 4 x 10,10,10, failure

Superset:
- Hanging leg raises 3 x 10
- Crunches 3 x 20

- 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

- 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

- Keep your core tight and your back straight
- Bring your hands up and together squeezing your pecs
- Lower slowly

Chest cable flies (low pulley)

- 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 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  ( last set to failure )

Superset

- 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

W4/D1 Chest & core

Austin Keim

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!!! 😤🔥🔥🔥💪

W4/D1 Chest & core

Community

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