Name: Playbook - Ryan Hall - W3/D1 Chest and Ab
Uploaded: 2022-02-26T03:55:30.075Z
Duration: 45 min
Description: W3/D1 Chest and Ab

Christian

Oliver

The pain is still there, but starting to feel stronger.

Ryan

Chest/Abs

-1 set Barbell Bench Press warmup. 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.

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

-8 sets In hole Bench Press with for as much weight as you can do 4 reps. 1 minute rest between sets.

-8 sets Incline Single Arm Press shoot for reaching failure at 12 reps. 45 seconds rest between each.  

-8 sets Single Arm Flys shoot for reaching failure at 15 reps superset with Cable Rope Ab Curls to failure. 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 (L)

Incline Single Arm DB Bench Press (R)

Incline single arm DB 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

W3/D1 Chest and Ab

Preston

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

Quentin

W1/D1 Chest and Ab

Breno De Faria

Shannon

W1/D2 Tricep and Shoulder

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

Stuart

Michael Kovacs

W1/D3 Leg and Back

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

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

Mark Kelley

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!

Gary

W2/D4 Tricep and Shoulder

Good workout! Split between before and after work.

Omar

W2/D5 Leg and Back

W2/D6 Lat and Bicep

Very good workout. Those lateral raises at the end were tough.

W3/D2 Tricep and Shoulder

Great leg workout. Had to break into two sessions because of the duration.

Thanks, Ryan! Just upgraded from chopstick to chicken legs😤

Connor

W3/D3 Leg and Back

W3/D4 Lat and Bicep

I liked the workout, but budgeting for time is way off. Please put more realistic times down. This took me 100 minutes.

W3/D5 Chest and Ab

W3/D6 Tricep and Shoulder

Good workout. Nordics and SB crunches were great.

Lot of reps in this one. Feel like that 45m for all of them isn’t really accurate.

W4/D1 Leg and Back

Great workout. 

Description says deadlift rows but in the workout it shows and explains just deadlifts. I did rows since it’s a lat workout. :-)

W4/D2 Lat and Bicep

W4/D3 Chest and Ab

It would be great to have the reps to failure info on the drill instructions. Hard to flip back and forth without loosing saved reps. Great stuff!

W4/D4 Tricep and Shoulder

W4/D5 Leg and Back

W4/D6 Lat and Bicep

There is no way this can be done in 45m.So many reps

W5/D1 Chest and Ab

W5/D2 Tricep and Shoulder

W5/D3 Leg and Back

Great program can’t wait till it’s over

W5/D4 Lat and Bicep

The first set of incline presses says 40 reps, along with the header. Pretty sure they’re supposed to say 10. Just fyi! Overall, still loving it!

W3/D1 Chest and Ab

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