Name: Playbook - Roberto Portales - W3/D2
Uploaded: 2023-03-24T00:02:33.543Z
Duration: 45 min
Description: W3/D2

Chest and abs feeling tight right now. Can't laugh I'm sure I will feel it next couple days haha.

Jentzen

Day 16: Chest and Abs 				

- Dumbbell Bench Press
10 working sets 40,30,20,15,10,10,15,20,30,40 reps

- Pushups
5 working sets to Failure

- Bodyweight Crunches
10 working sets to Failure

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell Bench Press

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups

- Keeping your chin tucked, feet elevated and crossed at the ankles
- Gently lift your head and shoulders off the floor 
- Contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the floor

Crunches

W3/D2

My first workout with this app and with you, and it definitely kicked my ass a bit. Looking forward to the next 4 weeks of workouts!

Tony

Peter

Juan

W1/D1

W1/D2

Thanks! I do home workouts. I utilized my step as a bench and stabilize ball for the bench row its harder cause your using more abs to legs to keep body stabled.

W1/D4

W1/D5

Gary

W1/D7

Leg day whew. Haven't done these DB leg moves in a while. Legs are burning.

W2/D1

W2/D2

Each week rising in weights. Focusing on form. Feeling growth in my shirts. Haha

W3/D2

Community

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