Name: Playbook - Rog Gardin - W3/D1 - Chest
Uploaded: 2023-03-19T19:38:33.487Z
Duration: 90 min
Description: W3/D1 - Chest

Treadmill Run

- For the first 3 sets, you will be working to find your 5 rep max (RM) weight. Once you find this number, record it for your personal records. 

- Your 4th set will be 8 reps, however the weight that you do will be -20% of your 5RM.

Barbell Bench Press (5RM, -20% of 5RM)

- Begin with a single arm press of any side, slow and controlled and return to the starting position.
- Repeat for the opposite side.
- Once a press has been performed for each side, individually, perform a full press with both sides at the same time. 
- This completes 1 repetition.

* For a heavier pump, keep the non-working arm in a quarter rep position when performing the press for the opposite side.

Machine Press Combination

DB Fly (Flat)

- Lay on your back with a dumbbell in each hand 
- Lower the dumbbells down, keeping your elbows close to your sides
- Press the dumbbells back up to the starting position

Dumbbel Close Grip Hex Press (Flat)

DB Fly (Flat) + Hex Press

- If you don’t have access to a T-Bar back machine, a “landmine” bar setup will work just fine.

T-Bar Chest Press

- Start with a weighted plate on your back in push up position
- Bend your elbows to lower down until chest touches the floor
- Straighten arms to return to the starting position

Weighted Push-Ups

T-Bar Chest Press + Weighted Push-Ups

Running

W3/D1 - Chest

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

W3/D1 - Chest

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