Name: Playbook - Ryan Hall - W4/D3 Chest and Ab
Uploaded: 2022-02-26T03:55:30.627Z
Duration: 45 min
Description: W4/D3 Chest and Ab

Oliver

Christian

Scott Swanson

Chest day 3:

-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 2 reps. 90 seconds rest between each set.

-9 sets In Hole Bench Press as much weight as you can do 4 reps. 1-minute rest between sets.

-9 sets Upper Chest Corner Barbell Presses shoot for reaching failure at 8 reps. 45 seconds rest between each. 

-9 sets Diamond Push-ups to failure superset with Decline Sit-up with weight using as much weight as 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

Put all your attention on your upper chest. Use the upper chest to press the bar up and away from you. Hold the barbell in my he palms of your hands.

Upper Chest Corner Barbell Presses

- Form a diamond with your hands in line with your chest
- Keep your core tight and body straight

Diamond Push-ups

-lock your legs into the bench using your feet pressed against the bench and your knees over a pad
-keep your arms straight with the weight staying over your eyes the entire way
-control the decent going slowly using your core
-push the weight straight into the air using your core

Decline sit up with weight

Superset

W4/D3 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

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

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

Ryan

W3/D1 Chest and Ab

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

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!

W4/D3 Chest and Ab

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