Name: Playbook - Rog Gardin - W4/D1 - Chest
Uploaded: 2023-03-27T01:12:49.838Z
Duration: 65 min
Description: W4/D1 - Chest

Treadmill Run

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

- Your 4th set will be 5 reps, however the weight that you do will be -20% of your 3RM.

Barbell Bench Press (3RM, -20% of 3RM)

Machine Press

- Ensure feet are supported in an elevated position.
- Perform a slight pause at the bottom.
- Alternate exercise may be reducing the height of the elevated position or performing flat push-ups (unsupported).

Plyometric Push-Ups

Machine Chest Press + Plyometric Push Ups

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable Chest Flies

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

W4/D1 - Chest

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

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/D2 - Back

W4/D3 - Legs

W4/D4 - Shoulders

W4/D5 - Legs

W4/D6 - Tempo Run

W4/D7 - Active Rest

W4/D1 - Chest

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