Name: Playbook - Shailey and Sammy Collier - 45 minute CHEST
Uploaded: 2022-03-25T05:01:32.399Z
Duration: 45 min
Description: 45 minute CHEST

Looking forward to next weeks sessions💯

Shailey

Execute reps on first exercise, then immediately decrease the weight and continue specified reps on second exercise. Both movements executed consecutively with no rest in between, equals one dropset/round

- Lying supine on a decline bench
- 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

Barbell decline bench press. Increasing weight each set

- Lying supine on a decline bench
- Hands should be slightly outside shoulder width
- Lower the bar halfway, then press back up. Then lower bar to the chest actively stretching your chest muscles
- Press the bar fully upward to starting position by extending your elbows
- Both the half and full range rep, equals one x rep

Barbell decline bench press/x reps dropset

Decline barbell press/x rep dropset

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck chest fly’s

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handle in front of your chest and pause
- Slowly release back to starting position, both arms executed consecutively equals one dropset

Pec deck flies/single arm reps

Pec Dec Fly/Single Arm Dropset

Both movements executed consecutively with no rest in between, equals one superset/round

- Begin with your arms at about 90 degrees
- Push through your hands extending your triceps 
- Return upward slowly, keeping tension on the triceps

Weighted Dip Machine. Increasing weight each set

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide push up. Superset

Dip Machine/Push Up Superset

45 minute CHEST

45 minute BICEPS

Jeffrey

60 minute TRICEPS/GLUTES/HAMSTRINGS

60 minute TRICEPS

60 minute HAMSTRING/GLUTES

120 minute CHEST

60 minute QUADS

60 minute BICEP

60 minute CHEST

Pretty good shoulder 🔥 
👊🏻🔥👊🏻🔥
Will definitely feel the 🔥 tomorrow

Juan

45 minute SHOULDERS

60 minute BACK

45 minute REAR DELTS

60 minute UPPER CHEST

90 minute SHOULDERS

90 minute QUADS

90 minute GLUTES/HAMSTRINGS/BICEPS

90 minute LOWER BACK

90 minute TRICEPS

60 minute SIDE/REAR DELTS

Looking forward to more upper and lower body pump sessions! Let’s get this work💯

60 minute TRICEPS/CALVES

60 minute Glutes/Hamstring

90 minute GLUTE/CHEST

90 minute CHEST DENSITY

45 minutes CABLE BICEP/TRICEP

45 minute CABLE SHOULDERS

120 minute BACK

90 minute CHEST/CALVES

60 minute BICEPS/ABS

90 minute HAMSTRINGS/GLUTES

Shakeen

90 minute HAMSTRINGS/BICEPS

90 minute SHOULDERS/QUADS

90 minute GLUTES/TRICEPS

45 minute QUADS/GLUTES/HAMSTRINGS

45 minutes TRICEP PUMP

90 minute UPPER BACK

Woooo that kicked my butt! Loving the workouts so far!

Jamie Maurer

90 minute GLUTE/HAMSTRINGS

90 minutes HEAVY BICEPS/LIGHT LEGS

60 minute UPPER BICEPS

60 minutes TRICEPS/ABS

45 minute BACK DEFINITION

45 minute CHEST

Community

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