Name: Playbook - Pierre Dalati - Monday: Chest & Triceps
Uploaded: 2023-02-23T03:33:39.671Z
Duration: 45 min
Description: Monday: Chest & Triceps

The archer pushups were incredibly difficult, I could not even perform one and almost bent my arm the wrong way trying to do them.

Austin

Massive hit to chest and triceps. Only one that was really a struggle was the archer, even on the knees. 
Can I make a suggestion? Think A verbal description of each exercise for one rep (then you can go quiet- haaaa) would probably improve your app.

Jeff

Too hard for a heavy guy who has just started. Tried everything i could and only was able to finish the first 2 the rest were impossible to do even once for me. Will take me time to fianly reach the point where i can do them.

MESHAL

It's a really good work out. Started struggling at the end, but still doable. Would recommend some stretches before and after the work outs.

Sean

It was slightly hard but had really good time doing it + pump is pretty cool.

Kacper

Julian

Jose Lopez

It was so hard I couldn't complete to the third 😫

Keeny

Gabriel

Intense but great workout overall. I even got it done with distractions by my kids. No pain no gain 💪!

Kngkha

Chris Pouridas

Flemming

Too hard. Should start easier and then progress to this.

Lorena

I had to do easier variations, and even so, some exercises I just couldn't do :( These aren't bad exercises, they're very good if you already work out! Personally they're just a bit hard for me since I'm a beginner, but I had fun doing the pushups atleast 😊😊

Jamie

very hard for my first time but ill get better

James

Marlin

Aleksa

Still a bit too hard but slowly getting there, managed to do 4 diamond reps today, let's gooo

I feel it, for the most part it was pretty easy but the more difficult ones I tried getting the  most reps from

David

Way too hard for beginners, create some more beginner friendly exercises.

Brutal but necessary archer push-ups not very beginner friendly

Too hard for the first workout for a beginner. I need easier exercises.

Amazing, I'm so tired, but worth it, thx bro

Bernardo Toca

Put easier exercises that are more beginner friendly like the archer push ups were too hard even on knees

Mahdi

Im skinny I am 112lb and u want to get big and strong

Faze

Steven

Daniyal

Felix

It was really good does this build muscle ?

Brayan

Charlie

Luis

Definitely felt it, had to use my knees on the archer push ups but ill get there one day without needing to use them

Raphael

Ronald

Donovan

longlivedesire

Primož

Viktor

Chris

Was good but i can t do the archer push ups very well

Davide

Keyshawn

Gabriele

Hard but gets easier the more I do it but I still don’t understand archer push ups

it was good, could barely do the diamonds at the end lol. good workout tho

bammstarr

Shakira

Just what I was looking for very intense but not to hard to complete and you can feel the pump.

Robert

It was good, struggled to make it through the last exercise but looking forward to tomorrow

Elijah

Adriana

Jaden

Focus: Chest & Triceps
- Bodyweight only
- Classic sets and reps for growth
- Start on your knees if the push ups are too hard, and progressively work your way up to the full push up stance each week!

Requirement:
- Flat surface (big enough to do push ups) 
- Any elevated surface (chair, bench, couch, etc…)

Focus: Warming up your chest and triceps
- slow and controlled 
- hands shoulder width apart
- squeeze your chest at the top of the movement

Regular Push Ups

Focus: Triceps
- slow and controlled
- pause and squeeze triceps at the top of the movement (turn elbows inwards to maximize squeeze)
- keep your core tight

Chair Dips

Focus: Full chest 
- press with one hand while doing a fly with the other hand
- go on your knees if needed 
- focus on putter chest activation when doing the fly 
- alway come back up in the center before going over to the opposite side

Archer Push Ups

Focus: Full Triceps
- slightly turn your elbows outwards at the top of the movement with a slight pause and squeeze your triceps 
- slow and steady 
- bring your forehead down to the chair/bench before coming back up 
- do this exercise flat on the ground to make it harder

Skull Crushers

Focus: Lower Chest 
- slow on the way down and explode on the way up 
- push from your lower chest
- slight pause at the top of the movement

Inclined Push Ups

Focus: Inner Chest & Triceps
- slow on the way down and explode on the way up 
- slight pause at the top to squeeze your chest and triceps 
- touch your chest to the ground on ever rep

Diamond Push Ups

Monday: Chest & Triceps

Wow.  Amazing. Activates the back for sure.  And very doable even if you’re in meh shape. Only suggestion is adding another bicep exercise to the mix to balance a bit more.  Thanks, Pierre. Looking forward to the other days!

Should be more stuff for bicep. But other than that it was amazing

Emilio

Tuesday: Back & Biceps

Dang, Pierre…these were way harder than expected. I’m sorta skinny-fat or skinny out of shape, and lunges were soooo much tougher than I recall doing at the gym but it’s been a few years, so…
 Suggestion would be to show some of these exercises from different angles because it was a bit of challenge to see your body position from just one angle and it concerned me that I was using proper form.

Great workout but I got confused with repetitions(alternating lounges, for example), couldn’t be sure what counts as one.

Wednesday: Legs

Owen

Great workout. Took some additional timeout, but liked the exercises.

Thursday: Abs (HIIT)

Challenging for sure.  Overall good. More description and at least a couple of angles on the vid would improve it.

mathew

Friday: Shoulders

I liked it. I actually went outside and talked to my neighbour and played with my cat while resting.

Monday: Chest & Triceps

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