Name: Playbook - Richard Duchon - Chest / Shoulders / Triceps
Uploaded: 2021-09-05T01:00:12.206Z
Duration: 90 min
Description: Chest / Shoulders / Triceps

Good, gave a good pump; can’t wait for the next session.

Manie

Marcel

Tara

Jordan

On my third week of this workout. It’s amazing how much strength you build. Thank you.

Darien

Amazing workout. I typically don’t sweat, but this pump was 🔥

Shayne

Zeno

It's very good, but I am now very tired 😂👍💪

Simas

Fantastic! Great pump and good feeling with muscle target💪🏻

Angelo

Will

First time doing one of your workouts and I loved jt

Gabe

Dragan

Kancha

Good! Just added on 2 shoulder workouts to workout all 3 parts

Ethan Miller

Mark

Chris

Amazing first day on the 5 day new split! I already feel the pump💪🏼

Brandon

Ryan Castle

Esteban

Anonymous

miguel

Adel

Clearer warm up instructions more/better descriptions of what exactly the purpose is of the program is

Noah

There are no warmups before the workout or stretches after workout

Mina

My Chest n Triceps are on 🔥🔥🔥🔥🔥🔥🚒🚒🚒

Ralph

Cian

I think for the Dumbell Chrst Pree you need to get more angles in like top down view so we can see where your shoulders go, like is it straight or slightly bent in.

Piyath

Big fan of you and your workouts, keep up with the awesome work!!!

Roman

Ik vind je workouts nice, vroeg me alleen af of er in deze app ooit een tool komt om voor opgeslagen workouts het gewicht per set bij te houden. Zou handig zijn voor progressie. Geen idee hoeveel invloed jij hier verder op hebt, maar dan weet je het iig haha

Thomas

Jhony

Ricky Gheewala

Was a good workout :) All I am missing is some kind of table where I could put my weights, that would be perfect!

Tomas

Ahmad

Salim

It was actually really good I was alittle skeptical at first because I am used to having alot more volume like 5-6 sets but with the less sets i focused on pushing alot more weight and I feel really good

Michael

Robin

Dylan Ching

Bill

Matthew Smallwood

It can be better if you put videos about warm up

Luis

Marc

Jvan Hansen

Moeez Azam

Phoebe Coronel

Riccardo

Incline smith machine press

-Lay down on a bench while holding a dumbbell in each hand above your body at arms length.
-Lower the dumbbells to the outside of your chest with your elbows at a 45 degree angle to your body.
-Press the dumbbells back to the starting position and full arm extension. 
-Repeat

Dumbbell Chest Press

- Start by standing tall, with feet staggered, and a cable handle in each hand.
- Bring your hands together, then slowly let the the weight pull your arms back, elbows soft.
- Reach backward until your upper arm is even with your shoulder, then bring moth arms return to the starting position.
- Move through your shoulders and not your arms.

Cable Chest Fly

Keep dumbbells close to each other and press the weight up.

Close grip DB press

-Stand in front of a low cable pulley with a single handle attached.
-Grip the handle in hand and then raise your hand to your side until at head height.
-Lower your hand back to the starting position.
-Repeat

Single Arm Cable Side Raise

- Start by sitting tall, holding a dumbbell behind your head with your hands under the inside base in a diamond shape.
- Press the dumbbell toward the ceiling.

Dumbbell Overhead Tricep Extension

-Stand with feet shoulder width apart in front of a high cable pulley system with the rope attachment.
-Grasp the rope in each hand while keeping your elbows at your sides and extend your arms. (activating the tricep)
-Release the tricep extension and return your hands to the starting position. 
-Repeat.

Cable Tricep Pushdown

Chest / Shoulders / Triceps

Luke

Kanwar

Andres

Back / Biceps

Feeling like I am gonna puke after this one

Alex

Great workout, but mostly just for the legs

Jamie

Legs / Abs

I can't even lift my arms up cuz their on 🔥🔥🔥🔥🔥

Chest / Shoulders / Arms

Rest of the workout was fine, but 36 minutes of deadlifts, and then more deadlifts after that? It’s just improbable

Julian

All that deadlifting I don't know if I'm going to walk

Chest / Shoulders / Triceps

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