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

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

Loved it lad!!! 

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

Jarrad

DM-X

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

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 🫠

Denver Louise

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

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

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

Flavius Borzos

W4/D2 Back

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.

W4/D1 Chest & core

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