Name: Playbook - Rob Riches - Shoulders & Chest (Ep 1.3 - Strength)
Uploaded: 2021-06-07T18:32:11.035Z
Duration: 45 min
Description: Shoulders & Chest (Ep 1.3 - Strength)

I felt like it had some repeating shoulder exercise, but overall good

MilosLuffy

Liked the Ab workout in the end 

Especially the hanging Ab- great for chest stretch

Thomas Anthony 

Richard

Imran Ahmad

Its seem like so easy but when u done it u can feel how effective this circuit thanks @Rob Riches Champion

Sunil Deep

Francisco

Michael

Yowza!!  That was tough 👏🏻 👏🏻

Adam

Awesome intense workouts! Gets me motivated and leaves me with good pumps 💪

Jonathan

Matt

Amadou Sow

workouts are lacking a muscle group. If going to workout arms then let's make sure all arm muscles are included and worked-out. Will continue your program but will definitely be adding exercises to it.

Meli

Really, it‘s a wonderful Exercise Programm
I give my best

Bünyamin

Almis

Artur

I'm very good with form to lift right, however I still really would have liked to watch the videos for confirmation and tempo of each rep. For some reason none of the exercise demonstration videos are loading

Trent Frydas

Amr Elganiny

Welcome to workout #3 of my Lean Muscle Growth Program. This routine will introduce you to a shoulders & Chest workout focused around presses, raises, and fly exercises, with the goal of mastering the proper form and technique. 

The focus throughout this program is to perform each exercise as a straight set, aiming to increase the resistance for the next set. (If you're unable to, keep a note of all your weights and try to increase it within your next workout). 

You'll also see there is an abdominal circuit included at the end of the program. This can either be performed at the start or end of this program, or performed separately, usually first thing in the morning before eating when your gut is empty.

Your first set is a warm up. Perform at 50% your usual resistance and focus on a slower tempo with an emphasis on squeezing and engaging the muscles at the top of the rep, and allowing a full range of motion all the way down to the top of your chest.

Start your second set using a weight that pushes you to reach the desired number of reps. For each set that follows, aim to increase the weight by a small amount.

Perform all sets using a firm overhand grip, with knuckles pointing upwards, wrists straight, and shoulders pulled back and chest lifted up. your back should be straight with the hips pushed back firmly into the bench.

Your elbows should be directly under your grip, allowing you more strength as you drive the bar up. You do not need to go to full lockout in the arms, but ensure you are squeezing the shoulders at the top of each rep.

The shoulder press is one of the best exercises for strengthening your shoulders and upper back.

Seated Barbell Overhead Press

Stand upright with feet shoulder-width apart and your shoulders pulled back with chest lifted up. You can either have a slight bent at the knee with your hips slightly back, or have one leg back behind you with the heel raised (to help stabilize you during the exercise).

Keep a slight bend at the elbow at all times and raise the dumbbells out to the side of you, leading with the elbows up to shoulder height.

Your upper arms should remain within the same plane as your body, with your forearms slightly forwards. At the top of the rep, your shoulders, elbow, and wrists should all be at the same height. Lower the arms back down under control without leaning forwards at the waist.

The Lateral Raise primarily works the lateral deltoid, which is the middle portion of the deltoid muscle. The anterior (front) deltoid, posterior (back) deltoid, upper trap, supraspinatus (a rotator cuff muscle) and serratus anterior (muscles along your ribs under your armpit) also contribute to the movement.

Standing Lateral Dumbbell Raises

Lay on the bench with your shoulders pulled back, your upper and lower back making contact with the bench, and your knees at a 90-degree angle with both feet flat on the floor. 

Grip the bar with an overhand grip a little wider than shoulder-width and push it up directly over the chest. Take a breath in as you control the bar down towards the center of your chest, keeping your elbows from flaring out, and more angled inwards towards your body.

Stop just short of the bar touching your chest, and as you exhale, drive the bar forcefully. Stop just short of full lock out and squeeze the pecs hard.

In general, the muscles used for bench press are the pecs, anterior, and triceps. Other muscle groups such as the erector spinae, lats, and rotator cuff stabilize the bench press, including decelerating the bar (on the way down) and restrict inefficient movement patterns. Together, the prime movers and the stabilizing muscles are designed to work in collaboration to help produce maximum force

Bench Press

Set the bench to an incline no steeper than 45 degrees. If you can change the angle of the seat to an incline, this will help keep you better locked into position.

Keep your shoulders pulled back, your upper and lower back making contact with the bench, and your knees at a 90-degree angle with both feet flat on the floor. 

Hold a dumbbell in each hand at the side of your shoulders with palms facing forwards and elbows tucked down under your grip. With your abs pulled in tight, exhale as you drive the dumbbells directly up over your chest, not letting them touch each other at the top.

Squeeze the pecs hard, then lower under control back down to the side of your chest while taking a breath in.

The Incline Bench Press primarily works the clavicular head of the pectoralis major, or the upper portion of your chest. It also works the anterior deltoid (front portion of the shoulder) and the triceps (backside of your arm).

Incline Dumbbell Press

If you don't have access to a chest/pec fly machine, you can perform this with dumbbells on a flat bench.

Ensure that the grip of the fly handles (or dumbbells) is directly inline with the center line of your chest. Keeping your elbows slightly bent (throughout the full movement), raise the handles upwards in an arc-like motion over the center of your chest, stopping short just before the y make contact.

Squeeze the pecs hard and then lower your arms back out in the same arc-like movement, going as far as you can to feel a deep stretch, but do not let the weights rest/make contact at the bottom of the rep. It's important you keep tension on the chest throughout the full movement.

The chest fly or pectoral fly (abbreviated to pec fly) primarily works the pectoralis major muscles to move the arms horizontally forward. If medially (internally) rotated, it is assisted in this by the anterior (front) head of the deltoideus in transverse flexion.

Machine Flys

This Abdominal circuit will focus on the upper and lower region of the abs, as well as the obliques (the side muscles), and is ideal for beginners just starting out. 

Perform a set of the first exercise, then immediately perform one of the second and third exercise without rest. You can rest for up to 60 seconds after completing all exercises (that's one round) before starting the next round.

Remember to actively engage your abdominals during each exercise, and  focus on your breathing pattern so that you really feel your abs working and contracting on each and every rep.

Lay on your back with your knees bent and feet firmly on the floor, with your shoulders and lower back pressed in to the floor. 

Place your hands either at the sides of your temple (not holding behind your head), or you can cross your arms across your chest, or keep them stretched out over your knees (harder, easier, easy). Brace your abs and exhale as you crunch upwards, raising your shoulders a few inches off the ground. Your entire back shouldn't lift off from the ground.

Keep your head in a neutral position throughout the movement (a slight gap always between your chin and chest), and perform these under control and without momentum. 

This exercise develops more of the upper region of the abdominals.

Floor Crunches

Lay on your back with your legs straight, feet together and toes pointing upwards, with your shoulders and lower back pressed in to the floor. 

Place your hands under your lower back, and brace your abs and exhale as you raise your legs up over your hips. Keep the knees slightly bent and toes pulled in towards you. Stop when your feet are over your eye-line level looking straight up, and hips lift slightly off the floor. 

Exhaling will allow you to fully contract your abs and squeeze them hard at the top of the rep. Lower the legs back under control stopping just short before they touch the floor.

Your legs shouldn't be pushing upwards. Think more like your feet are following a curved arc that's always equal distance from your hips. If the full range of motion is too challenging for you, start with your legs directly above your hips and crunch the hips slightly forwards until feet are over your eye-line level.

This exercise develops more of the lower region of the abdominals.

Lying Leg Raises

Lay on the floor on one side of your body, legs straight with your feet and hips stacked. I like to place my arm closest to the floor over the top of my abs (the left arm in this video example), to help with balance as well as touch training. Place the top arm at the side of your temple like you wold with regular crunches.

Raise both your feet and shoulders a few inches off the floor at the same time as you exhale, flexing the abs hard at the top. Then lower both back towards the floor at the same time under control. Think of a how a fish out of water would flap about, but perform in a more controlled manner.

If this is too challenging at first, perform with your feet remaining on the floor. Perform for the desired number of reps on one side, then repeat on the other side. 

This exercise develops more of the side/oblique region of the abdominals.

Lying Side Crunches

Abs Circuit - Stage 1

Shoulders & Chest (Ep 1.3 - Strength)

It was very clear instructions and the video was very helpful

Donald Lozon

Back & Forearms (Ep 1.1 - Strength)

I enjoyed this workout I did not have access to dumbbells for my level so I swapped out the calf dumbbell lifts for the hip abduction. Did not have access to standing calf raises machine so swapped for seated calf raises machine. Over all good directions.

Quads & Calves (Ep 1.2 - Strength)

Very challenging and clear directions. The videos were helpful.

Andrés Giordano

Traps & Hamstrings (Ep 1.4 - Strength)

Biceps & Triceps (Ep 1.5 - Strength)

Cardio (Rest Day - Week 1)

Victor

Back & Forearms (Ep 2.1 Strength)

I could not get a smith machine so I opted for walking lunges instead if you run into the same problem I recommend walking lunges or in place lunges using dumbbells or weighted straight bar

Quads & Calves (Ep 2.2 - Strength)

The video was incorrect for the chest press first exercise

It was great. The workout video for the smith machine shoulder press is the wrong one though. It’s a leg press video. Other than that I love it

Ryan Baker

Shoulders & Chest (Ep 2.3 - Strength)

I felt like it did not include enough trap exercises.

Shoulders & Chest (Ep 1.3 - Strength)

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