Name: Playbook - Rob Riches - Shoulders & Chest (Ep 2.3 - Strength)
Uploaded: 2021-06-07T18:32:11.113Z
Duration: 45 min
Description: Shoulders & Chest (Ep 2.3 - Strength)

Welcome to workout #8 of my Lean Muscle Growth Program. This routine is similar to that of workout #3, with many of the same exercises. You should aim to challenge yourself to push heavier weights than you did last time

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 increase the weight, try to add 2-3 extra reps within the next set)

You'll notice that there is a superset exercise (highlighted within the description with '*'. This means perform that exercise and then immediately perform a set of the next exercise, resting only after the second exercise has been performed. (Repeat this back and forth for the desired number of sets).

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 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 benefit of using the Smith Machine is that it keeps you within a fixed range of motion, which can often allow you to lift heavier, so push yourself

Smith Machine Shoulder 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.

Try to rotate hands slightly inwards as you raise up the arms on the final set.

The Lateral Raise primarily works the lateral deltoid, which is the middle portion of the deltoid muscle.

Standing Lateral Dumbbell Raises

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. 

Keep palms facing forwards. On final set, rotate hands 90-degrees inwards as you push up.

Incline Dumbbell Press

Keep your elbows slightly bent but your arms in a fixed position as you press the cables together in front of your chest. 

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.

If the machine allows for it, perform each set at a different height (high, medium, and low), adjusting the weight if needed to allow you to push yourself to achieve the desired rep range.

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.

Cable Flys - High to Low

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.

Using a decline bench to lock your feet in, lay back flat on the bench so that your shoulders are lower than your hips. With your shoulders touching the pad, raise your head up slightly and place your hands either by the side of your head at the temple (or for an easier version, cross them over your chest, or extend them out towards your knees).

Engage the abs and exhale as you crunch the abs to raise the shoulders a few inches off the bench. You do not need to sit up right (most make this wrong assumption, which works the hip flexors more than the abs). 

Think of your shoulders following an arc-like trajectory towards your hips, and pause at the top of the rep momentarily as you flex the abs hard hard at the top of the movement. Return back to the starting position, and as soon as you shoulders touch the bench, go back into the crunch.

You should be exhaling deeply, while contracting and engaging the abs on every rep.

This will primarily work the upper region of the abs.

Decline Crunch

Supported Elbow Raises

Seated Bar Twists

Abs Circuit - Stage 2

Shoulders & Chest (Ep 2.3 - Strength)

Back & Forearms (Ep 1.1 - Strength)

Shoulders & Chest (Ep 1.3 - Strength)

Quads & Calves (Ep 1.2 - Strength)

Traps & Hamstrings (Ep 1.4 - Strength)

Biceps & Triceps (Ep 1.5 - Strength)

Cardio (Rest Day - Week 1)

Back & Forearms (Ep 2.1 Strength)

Quads & Calves (Ep 2.2 - Strength)

Traps & Hamstrings (Ep 2.4 - Strength)

Biceps & Triceps (Ep 2.5 - Strength)

Cardio (Rest Day - Week 2)

Back & Forearms (Ep 3.1 - Strength)

Quads & Calves (Ep 3.2 - Strength)

Shoulders & Chest (Ep 3.3 - Strength)

Traps & Hamstrings (Ep 3.4 - Strength)

Biceps & Triceps (Ep 3.5 - Strength)

Cardio (Rest Day - Week 3)

Back & Forearms (Ep 4.1 - Strength)

Quads & Calves (Ep 4.2 - Strength)

Shoulders & Chest (Ep 4.3 - Strength)

Traps & Hamstrings (Ep 4.4 - Strength)

Biceps & Triceps (Ep 4.5 - Strength)

Cardio  (Rest Day - Week 4)

Back & Triceps (Ep 5.1 - Endurance)

Quads & Calves (Ep 5.2 - Endurance)

Biceps & Forearms (Ep 5.3 - Endurance)

Shoulders & Chest (Ep 5.4 - Endurance)

Hamstrings & Calves (Ep 5.5 - Endurance)

Triceps & Forearms (Ep 5.6 - Endurance)

Back & Triceps (Ep 6.1 - Endurance)

Quads & Calves (Ep 6.2 - Endurance)

Biceps & Forearms (Ep 6.3 - Endurance)

Shoulders & Chest (Ep 6.4 - Endurance)

Hamstrings & Calves (Ep 6.5 - Endurance)

Triceps & Forearms (Ep 6.6 - Endruance)

Back & Traps (Ep 7.1 - Endurance)

Quads & Calves (Ep 7.2 - Endurance)

Biceps & Forearms (Ep 7.3 - Endurance)

Shoulders & Chest (Ep 7.4 - Endurance)

Hamstrings & Calves (Ep 7.5 - Endurance)

Triceps & Forearms (Ep 7.6 - Endurance)

Back & Traps (Ep 8.1 - Endurance)

Quads & Calves (Ep 8.2 - Endurance)

Biceps & Forearms (Ep 8.3 - Endurance)

Shoulders & Chest (Ep 8.4 - Endurance)

Hamstring & Calves (Ep 8.5 - Endurance)

Triceps & Forearms (Ep 8.6 - Endurance)

Biceps, Forearms, & Triceps (Ep 9.1 - Conditioning)

Quads, Hamstring & Calves (Ep 9.2 - Conditioning)

Back, Chest, Traps, & Shoulders (Ep 9.3 - Conditioning)

Biceps, Forearms, & Triceps (Ep 9.4 - Conditioning)

Quads, Hamstrings, & Calves (Ep 9.5 - Conditioning)

Back, Chest, Traps & Shoulders (Ep 9.6 - Conditioning)

Legs & Shoulders (Ep 10.1 - Conditioning)

Biceps & Triceps (Ep 10.2 - Conditioning)

Back & Chest (Ep 10.3 - Conditioning)

Legs & Shoulders (Ep 10.4 - Conditioning)

Full Body Conditioning (Ep 10.5)

Biceps, Forearms, & Triceps (Ep 11.1 - Conditioning)

Quads, Hamstrings, & Calves (Ep 11.2 - Conditioning)

Back, Chest, Traps, & Shoulders (Ep 11.3 - Conditioning)

Biceps, Forearms, & Triceps (Ep 11.4 - Conditioning)

Quads, Hamstring, & Calves (Ep 11.5 - Conditioning)

Back, Chest, Traps & Shoulders (Ep 11.6 - Conditioning)

Legs & Shoulders (Ep 12.1 - Conditioning)

Biceps & Triceps (Ep 12.2 - Conditioning)

Back & Chest (Ep 12.3 - Conditioning)

Legs & Shoulders (Ep 12.4 - Conditioning)

Full Body Conditioning (Ep 12.5 - Conditioning)

Shoulders & Chest (Ep 2.3 - Strength)

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