Name: Playbook - Oliver Forslin - W4/D1 Chest/Triceps/Calves
Uploaded: 2021-08-25T14:36:32.751Z
Duration: 45 min
Description: W4/D1 Chest/Triceps/Calves

Sergio

Steven

Sebastian

David

Jared

Pretty good. My chest feels amazing. Haven’t felt this pumped in a while

Majd

Nardin

Finally found something that works for me and my job!

Kieran

- Incline barbell bench press 5 x 10
- Dumbbell bench press 5 x 10
- Peck deck chest flies 5 x 10
- Tricep cable pushdown 4 x 10
- Single arm dumbbell overhead tricep extension 3 x 10 (each arm)
- Dumbbell skull crushers 3 x 10 
- Standing calf raises 3 x 25

- 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

- 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

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Tricep cable pushdown (bar)

- Bend at the elbow to lower dumbbell down behind your head
- Extend your arm engaging your tricep to bring the dumbbell back up
- Complete desired reps then repeat on the opposite side

Single arm dumbbell overhead tricep extension

- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

Dumbbell skull crusher

- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Calf raise (bodyweight)

W4/D1 Chest/Triceps/Calves

Amazing. Haven’t been in the gym for a bit saw this app downloaded and saw your program. Great starter for people who are going back to making themselves better.

Gracias seguinos adelante con el beginning

Treko76

Lewis

W1/D1 Full body

Kevin Bracero

W1/D2 Full body

W1/D3 Full body

Best upper day I think I have had. Really felt the burn.

W2/D1 Upper

Lunges should say 16 unless you want to work out one leg more than the other

Enoch

W2/D2 Lower

Todd Poulton

W2/D3 Upper

Perfect not one exercise I didn’t like. Pushed my self hard. (At least tried to)

Now i know why woman always cranky... I would too if it were leg day everyday 😭

W4/D1 Chest/Triceps/Calves

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