Name: Playbook - Sam Sweeney - W3/D1 Chest and shoulders
Uploaded: 2023-06-03T13:16:10.421Z
Duration: 60 min
Description: W3/D1 Chest and shoulders

Lisa

Lauren

Libby

Mira

Wendy

Stephanie

Meagen

Nita

Jaime

Laurie

Lindsay

Olivia

It was really great. I could do it on my holiday.

Rita

Maranda

April

Melissa

yangBAE

I have been able to up my weight and it makes me feel so strong — the scarecrow always gets me though — I haven’t been able to add any weight to that move 😅

Emily

Philip

Miranda Closson

Good! The only thing I had trouble with maneuvering the bar to chest press on the decline off the floor

Tyler

I am doing the dumbbell and barbell program, trying to regain some strength after being sick. I can feel myself getting stronger and I am able to do more reps!

Maddie

Mandy

Workouts are getting repetitive with programming and “cash outs”

Shelby

Megan

Taylor

I love the timers within the app. Saves having multiple apps open. 🙌🙌

Paula

1A. Barbell Bench Press 4S/12,12,10,10R 
Rest time: 10-20 sec from exercise A to B 
Note: reps should be explosive 
1B. Hand Release Push Ups 4S/15R 
Rest time: 1-2 min before returning to exercise A

- Grip the bar with preferred width 
- Lower the bar down to your mid chest  
- Push the bar straight up engaging your chest

Barbell Bench Press

- Start in a push up position
- Lower chest to the floor and lift hands up
- Then press your chest off the floor back to starting position

Hand Release Push Ups

1A-1B

2A. Barbell Push Press 4S/12,12,10,10R 
Rest time: 10-20 sec from exercise A to B 
Note: reps should be explosive 
2B. Scarecrow 4S/15R 
Rest time: 45 sec- 1 min before returning to exercise A

- Begin with barbell overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press barbell back up overhead

Barbell Push Press

- Seated with your chest supported on an incline bench 
- Holding dumbbells, lift your elbows up until they are in line with your shoulders
- Rotate your elbows back and down
- Exhale and extend the weights forward 
- Inhale and return back to the start position

Scarecrow

2A-2B

3A. Bridged Decline Dumbbell Chest Press 3S/10-12R 
Rest time: 10-20 sec from exercise A to B 
Note: Use a bridged position on the floor or stick a plate underneath one side of a flat bench to create a slight decline if the decline bench is not available
3B. Barbell High Pull to Pike Press 3S/10R + 10R Pike press 
Rest time: 45 sec-1 min before returning to exercise A 
Note: No drop in weight, just exercise change

- Push through your heels raising your hips off the ground
- Engage your glutes at the top
- Press the dumbbells up engaging your chest 
- Lower the dumbbells with a slow controlled motion

Dumbbell Bridged Decline Chest Press

*10 reps of each movement
- Hold a barbell in front of your body palms facing you
- Pull your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Elbows no higher than the shoulders
- Return the bar back to starting position
- Transition to pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Barbell High Pull to Pike Press

3A-3B

Burnout instructions: Set your timer for 6-8 minutes. Your goal will be to get through as many rounds of the two exercises below as possible, within the 6-8 minute timecap. Reps are written below. This is a burnout so rest minimally and push your pace. 
4A. Barbell Bridged Decline Chest Press 10 reps 
4B. Z Press 10 reps

- Push through your heels raising your hips off the ground
- Engage your glutes at the top
- Press the barbell up engaging your chest 
- Lower the bar with a slow controlled motion

Barbell Bridged Decline Chest Press

- Sit on floor with legs fully extended wide and a dumbbell in each hand
- Press the dumbbells overhead
- Lower slow and controlled

Dumbbell Z Press

Burnout AMRAP

W3/D1 Chest and shoulders

Good GAWD! My arms are trembling! 💪🏽

Samantha Russell

This was such a challenge. So excited to complete the overall program!

Michelle

W1/D1 Chest and shoulders

Kimberly

Kathe Martin

W1/D2 Legs

Isabelle

Kaarin

W1/D3 Full body

Ashton

W1/D5 Back

W1/D6 Biceps, triceps, core

Casey

I'm shaking I had to modify the roll outs but I pushed. I knew to rest today wasn't to push myself so shaking is good!

Goodness!! I didn’t read instructions and tested more than I should have but I’m still dying!

W1/D7 Full body challenge

Ernesto De Gasperin Limón

W2/D1 Chest and shoulders

aida nafal

Terri

W2/D2 Legs

Dead.... wanted quit on a full 6 rounds and go down to dB for the 10 reps of that exercise that I don't have love/hate for I just have hate but I know that even tho I only did up to 5 in the 7th round I pushed through even on the one exercise I wanted to stop before !!!! 
This was hard! Proud of it!

Would love some modification suggestions- not everyone has high ceilings to do box jumps or overhead type work.

W3/D1 Chest and shoulders

Community

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