Name: Playbook - Rog Gardin - W1/D1 - Chest/Tricep
Uploaded: 2023-03-19T19:38:06.600Z
Duration: 65 min
Description: W1/D1 - Chest/Tricep

OMG MY Chest and biceps are killing me!! I love it

- This is a brief warm up run to get the blood flowing!

- Start at a relatively light pace.

- Attempt to increase speed at each minute to your comfortability.

Treadmill Run

For the first 3 sets, you will be working to find your 12 rep max (RM) weight. Once you find this number, record it for your personal records. 

Your 4th set will be 15 reps, however the weight that you do will be -20% of your 12RM.

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell Bench Press (12RM, -20% of 12RM)

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

DB Chest Fly + Bench Dips

Cable Tricep Extensions

Push Ups

Cable Tricep Extension + Push Ups

Incline Dumbbell Complex

W1/D1 - Chest/Tricep

W1/D2 - Back/Biceps

Robert Johnson

W1/D3 - Legs

W1/D4 - Shoulders

W1/D5 - Push/Pull

W1/D6 - Tempo Run

W1/D7 - Active Rest

W2/D1 - Chest/Tricep

W2/D2 - Back/Biceps

W2/D3 - Legs

W2/D4 - Shoulders

W2/D5 - Legs

W2/D6 - Tempo Run

W2/D7 - Active Rest

W3/D1 - Chest

W3/D2 - Back

W3/D3 - Legs

W3/D4 - Shoulders

W3/D5 - Push/Pull

W3/D6 - Tempo Run

W3/D7 - Active Rest

W4/D1 - Chest

W4/D2 - Back

W4/D3 - Legs

W4/D4 - Shoulders

W4/D5 - Legs

W4/D6 - Tempo Run

W4/D7 - Active Rest

W1/D1 - Chest/Tricep

Community

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