Name: Playbook - Oliver Forslin - W4/D2 Chest + core
Uploaded: 2021-11-13T17:07:29.758Z
Duration: 45 min
Description: W4/D2 Chest + core

Lucas

Kolby

Day 2 Chest + core

Warmup
- Pushups 2 x 15

Workout
- DB bench press 4 x 10,10,8,8
- Incline bench press 4 x 12
- Peck deck flies 4 x 12
- Cable fly 3 x 20,15,15

Circuit
- Hanging leg raises 3 x 12
- Crunches 3 x 20
- Russian twists 3 x 45 sec

- 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

- 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

- 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

- 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 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)

- 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

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate through your torso moving the plate from side to side

Russian twist (plate)

Ab Curcuit

W4/D2 Chest + core

Tracie Bean

Colton

Jarrad

W1/D1 Legs

Ann Nester

Rodrigo Perez

W1/D2 Chest + core

great for back and biceps. tough but needed💪🔥🔥😤

Steven

I underestimated TUT! The muscles are shocked!

DM-X

W1/D3 Back + biceps

Ronald Saavedra

W1/D4 Legs + calves

Raquel

Awesome workout, subbed tricep extensions for push downs cuz it’s easier on my shoulders but other than that this was fire

Ryan

W1/D5 Shoulders + triceps

W1/D6 Core

Hussein Bachir

W2/D1 Legs

W2/D2 Chest + core

Killer workout man. Back and biceps are dead.

W2/D3 Back + biceps

🦸‍♂️🦸‍♂️🦸‍♂️🤸🤸🤸🤸🤌

Really good complement to the other leg day. Only thing I would maybe try is doing weighted calv raises in the last set

W4/D2 Chest + core

Community

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