Name: Playbook - Shailey and Sammy Collier - 45 minute CHEST
Uploaded: 2022-04-01T20:18:56.609Z
Duration: 45 min
Description: 45 minute CHEST

Quick and efficient chest session. Heavy compound movements for density, with stretching and tempo work for definition.

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

- Start by sitting at an incline with the barbell directly above you
- Grasp the bar slightly wider than Shoulder width 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Incline Barbell bench press. Increasing weight each set

- Start by sitting at an incline with the barbell directly above you
- Lower down halfway then press back to the top, then lower again until the bar touches your chest. Then press back up to the top
- Both the Galway half range rep and full range rep equals one x rep

Incline Barbell bench press X reps dropset

Incline Barbell bench press/x reps dropset

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Chest fly machine. Increasing weight each set

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return one arm to the initial position, while simultaneously holding the other arm in the flexed position.
- Bring your hand back to flexed position and alternate with the other arm
- Both arms executed consecutively equals one static rep

Chest fly machine static reps. Dropset

Pec dec fly/static reps dropset

- Begin by lying supine on a flat bench with dumbbells at your chest
- Press the dumbbells up over your chest
- Reverse the movement back down

Dumbbell flat chest press. Increasing weight each set

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

Looking forward to next weeks sessions💯

Shailey

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

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