Name: Playbook - Ryan Hall - Chest 2
Uploaded: 2021-12-15T23:43:59.848Z
Duration: 45 min
Description: Chest 2

Love this routine! I do it as conditioner once a month.

DM-X

Always good! O love the pump and the increase in my strength 😄

D. Cole

Chest Day:

-1 set Barbell Bench Press warm up. 2 minutes rest.

-1 set Barbell Bench Press at the weight you can do 4 reps but only perform 2 reps. 2 minutes rest.

-2 sets Bench Press Heavy Holds for 4 reps with 90 seconds rest between each.

-Barbell Bench Press: 7 sets as much weight as you can perform 1 rep. 90 seconds rest between each set.

-Partial Rep Bench Press: 10 sets with 1-minute rest between sets. Shooting to reach failure at 4 reps.

-10 sets Incline Barbell Press with 45 seconds rest between each. Shoot for reaching failure at 15 reps

-10 sets Inner Chest Cable Flys with 45 seconds rest. Shoot for reaching failure at 15 reps

-Begin chest day with just the bar. Focus on proper form (shoulders back, pull the bar apart, squeeze the bar hard, keep your core tight, squeeze your glutes).
--Gradually add weight to the bar until you hit your working weight

Bench Press Warm Up (Bar Only)

-Retract your shoulder blades hard (picture squeezing a pencil between your shoulder blades). 
-squeeze the bar hard
-squeeze your glutes hard
-visualize ripping the bar apart as you bring the bar down
-keep your core stable
-have the bar touch just below your pecs
-press the weight up and in a bar path that finishes in line with your eyes

Barbell Bench Press

-perform the same way as a standard bench but with as much weight as you can pick up. Hold briefly for 2 seconds then set back down

Bench Press Heavy Holds

-perform as normal bench but set safeties so you only go down until you are 4” off your chest

Partial Rep Bench Press

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline barbell bench press

-Pull the weight using your inner chest
-Keep your elbow slightly bent and locked
-keep your core engaged and firm (i.e. don’t pull with your core)

Inner Chest Cable Flys

Chest 2

KILLER! Loved it💪🏾💪🏾💪🏾💪🏾

Chest 1

These routines are the best. I experience muscle shock after each routine! 👍🏾👍🏾👍🏾

Chest 2

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