Name: Playbook - Rob Riches - Shoulders & Chest (Ep 3.3 - Strength)
Uploaded: 2021-06-07T18:32:11.185Z
Duration: 45 min
Description: Shoulders & Chest (Ep 3.3 - Strength)

Artur

Welcome to workout #13 of my Lean Muscle Growth Program. As you progress through week 3 of this program you should be aiming to increase the weights your lifting, as well as being introduced to more Training Principles to allow you to shock the muscles.

The focus here 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 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. 

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.

Sit upright with your lower back pressed into the back of a bench set at, or close to, a 90-degree angle.

With a dumbbell in each hand, raised up to shoulder height with palms facing forwards, and elbows tucked in directly below your wrists. You should have a firm grip with knuckles pointing straight up.

Press the dumbbells directly up over your head, without fully locking out the arms, and without allowing the dumbbells touch each other over your head.

Flex your shoulders hard in this position, then lower the weights back to the starting position at a slightly slower rate.

Perform all reps in a smooth and controlled manner. There shouldn't be any jerking movements. 

On set 2, keep hands facing neutral for entire set, and set 3, perform drop set by 33% less weight after failure.

This exercises focuses primarily on two portions of the shoulder (the front and side deltoid heads).

Seated Overhead Dumbbell Press

Position two cable pulleys to the highest setting and cross your arms so your left hand is holding the right cable and vice versa (If the cables have balls at the end, hold these with an overhand grip. No handles. If not, hold the hands so palms are facing each other).

Step back with your arms in a fly-position (arms straight but with the elbows slightly bent and keep them fixed in this position). With tension in the cable, open out your arms as though you're doing the negative of a fly movement, driving with your elbows back and keeping them slightly rotated upwards, which will help you focus more on engaging the rear deltoids at the back of the shoulder.

Pause momentarily at the end of movement and slower bring the arms back in front of you (stopping just before your hands cross over), then repeat, keeping all reps smooth and fluid.

Perform a drop set, lowering weight by 33% after reaching failure for 10 reps on set 3.

Rear Delt Cable Fly

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.

On set 3, perform a rest-pause for 15 seconds after failure, and achieve a few more reps

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.

Perform a drop set, lowering weight by 33% after reaching failure for 10 reps on set 3.

Incline Dumbbell Press

Lay on a bench with a dumbbell in each hand, (neutral grip, palms facing each other), arms straight directly over your chest, with the elbows slightly bent.

Open out the dumbbells either side of you, (keeping the arms lengthened but with the elbows still bent slightly), until you feel a deep stretch in the chest. This should be around when your elbows are inline with your back.

Pause momentarily to eliminate momentum, and the return the dumbbells back in the same arc-like motion over your chest, stopping just before the weights touch. Flex the pecs hard, then lower them back down again.

The key to this being an effective exercise is to keep the arms fixed a the same angle and make the chest do all the work. 

Perform a drop set, lowering weight by 33% after reaching failure for 10 reps on set 3.

Flat Bench Dumbbell 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.

Attach a rope to a high cable pulley and kneel a few feet back from it holding on to the rope your arms bent a 90-degree angle at the side of your head.

Keeping your arms fixed in this position, exhale and contract the abdominals and you drive your elbows down towards your knees. You should only be moving them a few inches to be able to fully engage your abs.

Pause momentarily at the bottom of the rep to fully flex your abs hard, and then return back to the starting position as you take a breath in through your nose.

You'll find you can manage quite a lot of weight with this exercise, providing your form is good. Match your exhale with the crunch movement and you'll really be able to feel the abdominals flex hard at the end of the rep.

This I've found is one of the most effective exercises for developing six pack abs, especially the upper region. Perform them all smoothly and under control.

High Cable Crunch

Find a pole or chin up bar that ideally allows you to hang from it without your feet touching the floor (although this can also be performed keeping your knees slightly bent if they do).

Using an overhand grip about 1.5x shoulder width, arms straight with shoulders pulled back, engage your abs and raise your legs up towards your chest, bending at the knee to keep them as close to your body as possible. 

As you raise the knees up past your waist, you should be able to flex the lower abs hard and start to curl the hips up and forwards (This is the whole point of this exercise - to target and engage the lower abs).

Try to pause momentarily at the top of the rep before controlling the legs back to the starting position where they are fully extended below you. 

Continue to  engage the abs and exhale on every rep.

Hanging Knee Lifts

This movement can be performed standing or kneeling.

Position yourself in a lunge position next to a pulley machine and hold the handle with your right hand, keeping the elbow fixed at a right angle out to your side. Your right knee should be bent in front of you and left knee bent behind you.

With your left hand on your right side of the abs, exhale and contract the abs as you drive your elbow down towards the hips (it only needs to travel a few inches to be able to fully engage the abs).

Pause momentarily at the bottom of the rep to fully flex your abs hard, and then return back to the starting position as you take a breath in through your nose.

After all reps have been performed on the right side, repeat on the left side.

This movement primarily targets the obliques as well as the main rectus abdominis muscle down the front.

Side Cable Crunch

Abs Circuit - Stage 3

Shoulders & Chest (Ep 3.3 - Strength)

It was very clear instructions and the video was very helpful

MilosLuffy

Donald Lozon

Back & Forearms (Ep 1.1 - Strength)

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

Liked the Ab workout in the end 

Especially the hanging Ab- great for chest stretch

Thomas Anthony 

Richard

Shoulders & Chest (Ep 1.3 - 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.

Sunil Deep

Adam

Quads & Calves (Ep 1.2 - Strength)

Very challenging and clear directions. The videos were helpful.

Andrés Giordano

Traps & Hamstrings (Ep 1.4 - Strength)

Matt

Biceps & Triceps (Ep 1.5 - Strength)

Francisco

Bünyamin

Cardio (Rest Day - Week 1)

Victor

Amadou Sow

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 3.3 - Strength)

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