Name: Playbook - Ryan Hall - W1/D1 Chest and Ab
Uploaded: 2022-02-26T03:55:29.571Z
Duration: 45 min
Description: W1/D1 Chest and Ab

Preston

It was amazing haven’t felt this type of pump in awhile

Quentin

Beto

Fantastic!! May not be able to lift my kids tomorrow 💪🏽

Alicia

Ryan

Good workout to start. Liked the single flys as a core exercise as well. Still working the movement out for the weighted crunch at the end as it was more of a challenge to maintain grip than failure of core.

The workout was really great! My one improvement would be providing some guidance on how much weight for each workout. Definitely doesn’t have to be specific weight numbers, but maybe percentages of max or something like that. I could tell in the videos that you were varying the weights, but I just had to guess a little bit. Thanks!

Nathan Smith

Great workout! Would love the option to track weights for the reps!

Vince

Awesome workout! Hurt more than I expected it to. Excited for the rest of this plan.

Metalman3

Very good! Looking forward tomorrow workout. Cheers

Stuart

I lost focus and was a little bored towards the end

Alec

Was perfect!!! I’ll keep going!!!! Tks…

Jeff

Great first workout! My first time really lifting in the gym in a decade. Long time distance running before that and this was a blast. Hard!

Steven

James

It was a lot for me in the first workout. But I love the challenge too.

Jeremiah Garza

Michael Kovacs

Oliver

Didn't make it through the last set but got a great workout

Mark Kelley

Definitely a new approach for me! I’m used to higher weight and lower rep, so this was a really fun challenge. Can’t wait to keep going on this program 🔥🔥 Had an absolute blast with this one

Jake

I may have over looked it but 
a place to record our weights used.

Matty

I don’t have a bench press or the ab curl machine so providing some alternatives would be helpful!

Dani

This workout kicked my butt! I had fun trying new exercises I don’t usually do or hadn’t done before. Definitely going to keep the momentum going with this program!

Gary

Brandy

Chest/Abs

-1 set Barbell Bench Press warmup. 2 minute rest.

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

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

-4 sets Barbell Bench Press as much weight as you can perform 8 reps. 90 seconds rest between each set.

-4 sets In Hole Bench Press as much weight as you can do 6 reps. 1 minute rest between sets.

-6 sets Incline Single Arm Press shoot for reaching failure at 15 reps. 45 seconds rest between each.

-6 sets Single Arm Flys shoot for reaching failure at 15 reps superset with Cable Rope Ab Curls to failure using a weight you can do about 15 reps. 45 seconds rest.

-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 you would a normal bench press but only move the weight from chest to about 4” above chest and back down
-perform slowly and I’m control of weight
-hold last rep on chest until you can no longer hold it
-make sure to use safeties

In hole bench press

-squeeze the dumbbell hard
-lower slowly and controlled
-focus on the muscles of your upper chest to lift the weight 
-keep your wrists under you (like you are going to punch someone)
-squeeze your glutes

Incline Single Arm DB Bench Press (R)

Incline Single Arm DB Bench Press (L)

Incline Single Arm DB Bench press

-engage your core on the bench
-keep elbows slightly bent
-use your inner chest muscles to pull the weight up above you

Single Arm Fly (L)

Single Arm Fly (R)

-Bring the rope over your shoulders
-Pull the cable down using your abs
-control the weight 
-flex hard at the bottom
-come up slowly

Cable Rope Ab Curls

Superset

W1/D1 Chest and Ab

Breno De Faria

Shannon

W1/D2 Tricep and Shoulder

Tough. Not done heavy squats and deadlifts in awhile. 💪🏼

W1/D3 Leg and Back

4 days in. You’re sick in the head. I love it.

Christian

Great workout set. Took a 5 hour break after morning bike ride...too long?

W1/D4 Lat and Bicep

Great workout. My only question for clarification is in the flies. Sometimes when there are both right arm and left arm exercises you split those out. Sometimes you make it one section of a superset. Just confirming it should be 15 right arm, 15 left, then ab roller. Thanks!

Josh

W1/D5 Chest and Ab

I really didn’t want to go to the gym today but my good friend who’s also doing this program reminded me that Legitness doesn’t rest!

W1/D6 Tricep and Shoulder

Scott Swanson

W2/D1 Leg and Back

These workouts and eating a carnivore diet are saving my life!

W2/D2 Lat and Bicep

Wow! Those diamond push-ups were too much! Merry Christmas!

Those diamond push-ups right after the chest pushes are brutal.

Thanks for killing me at the end of every workout! 🔥

Adam MOATS

W2/D3 Chest and Ab

Happy New Year! A great way to start 2023.

I’m really enjoying this program. I’m cutting right now, and it’s keeping me strong! Can’t wait to see how strong and cut I am after week 6!

W1/D1 Chest and Ab

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