Name: Playbook - Ryan Hall - W3/D5 Chest and Ab
Uploaded: 2022-02-26T03:55:30.391Z
Duration: 45 min
Description: W3/D5 Chest and Ab

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

Oliver

Christian

Chest

-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.

-5 sets Barbell Bench press as much weight as you can perform 8 reps. 90 seconds rest between each set.

-8 sets Partial Rep Bench Press use a weight you would use to reach failure at 4 reps. 1 minute rest between sets.

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

-8 sets Inner Chest Cable flys shoot for reaching failure at 12 reps superset with Ab Wheel Rollout 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 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

- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll wheel forward 
- Keep your back straight throughout movement
- Roll wheel back in towards your knees

Ab wheel rollout

Superset

W3/D5 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!

W3/D5 Chest and Ab

Community

More workouts from Ryan Hall