Name: Playbook - Steven Cao - DAY 5 : HIGH VOLUME CHEST / SHOULDERS + LISS CARDIO.
Uploaded: 2022-12-28T22:36:26.211Z
Duration: 90 min
Description: DAY 5 : HIGH VOLUME CHEST / SHOULDERS + LISS CARDIO.

Peejay

Alex

Fire ass pump! Looks like u went hard so we did and the pump is wild crazy thank you

Victoria

Weldon

ishan sehgal

Coach Instructions
Today we will focus on aiming to build volume and training density.  For the pressing variations I want you to focus on driving the weight up with power and explosion. 
For the isolation movements such as side raises , dips and chest flys I want you to really focus on contraction and squeezing the reps.

Exercise 1 Instructions: CHEST DIPS
For this exercise I want you to focus on controlling your weight the entire exercise.
4 total sets 
Aim for 8-12 reps focus on squeezing pecs at top of reps.
50-60 second rest in between sets. 

Exercise 2 Instructions: SIDE DB RAISES 
We are focusing on warming up deltoids so don’t start extremely heavy. 
TRAINING SEQUENCE:
Aim for 10-12 reps for each set, try to hold peak of the rep for 1-2 seconds
DONT GO TOO HEAVY.

4 TOTAL WORKING SETS
Increase weight each set if needed. 
45 SECOND REST IN BETWEEN SETS

Exercise 3 Instructions : PLATED FLAT MACHINE PRESS ( alternatives : any machine press works)
3 PREPARATION SETS OF 6-8 REPS ( working to prime body for the exercise so nothing will be to failure)
👆🏽40-60 seconds min rest period in between sets.
3 WORKING SETS
For this exercise, I want you to go for rep ranges of 8-12 aim for 3 total working sets.
👆🏽60-90 seconds min rest period in between sets.

Aim to use heaviest load for the working sets and use a weight that will challenge you for 8-12 reps.

Exercise 4 Instructions: DB SHOULDER PRESS
4 Total working sets using this sequence:
Aim for 8-12 reps consecutively.
Use manageable weight so increase or decrease
accordingly.
Total reps per set 8-12 reps. 
60-90 seconds rest in between sets.

Exercise 5 Instructions: DB CHEST FLYS 
( alternative : cable or machine flys)
For this exercise follow this sequence:
I want you to do 8-12 reps squeezing peak of rep for 2-3 seconds then finish the rep with a 2-3 second negative getting a good stretch. 

Total working sets 4 aiming for 8-12 reps each set. 

Rest 45-60 seconds between sets

Exercise 6 Instructions : DB HEX PRESS (close grip) 
Do a total of 3 working sets with this sequence.
For this exercise I want you to focus on squeezing the peak of the rep for 2-3 seconds for each rep. Don’t go too heavy you should be fairly fatigued at this point of the workout. 
I want you to do 10 to 12 reps then rest for 30 seconds then aim for 6-8 reps.
Total of 16-20 reps.
Use a manageable weight for this exercise.

Exercise 7 Instructions: DB FRONT RAISES
3 Total working sets using this sequence:
For this exercise I want you to focus on one side at a time. Aim for 10-12 reps consecutively then alternate to the other side doing the same thing. Goal is to keep tension constant that why we are doing ok side at a time. 
Use manageable weight so increase or decrease
accordingly.
Total reps per set 10-12 reps each side.

Leave a comment with how you are feeling after this session, it gives me great feedback and insight with how you are responding to it.

- Lean forward to apply more tension on your chest
- Maintain control and stability

Exercise Instructions
For this exercise I want you to focus on controlling your weight the entire exercise.
4 total sets 
Aim for 8-12 reps focus on squeezing pecs at top of reps.

Dips leaning forward

Exercise Instructions
We are focusing on warming up deltoids so don’t start extremely heavy. 
TRAINING SEQUENCE:
Aim for 10-12 reps for each set, try to hold peak of the rep for 1-2 seconds
DONT GO TOO HEAVY.

4 TOTAL WORKING SETS
Increase weight each set if needed. 
45 SECOND REST IN BETWEEN SETS

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell side raise

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full extension then return to starting position

Exercise Instructions
3 PREPARATION SETS OF 6-8 REPS ( working to prime body for the exercise so nothing will be to failure)

👆🏽40-60 seconds min rest period in between sets.


3 WORKING SETS
For this exercise, I want you to go for rep ranges of 8-12 aim for 3 total working sets.
👆🏽60-90 seconds min rest period in between sets.

Aim to use heaviest load for the working sets and use a weight that will challenge you for 8-12 reps.

Plate loaded machine flat chest press

Exercise Instructions
4 Total working sets using this sequence:
Aim for 8-12 reps consecutively.
Use manageable weight so increase or decrease
accordingly.
Total reps per set 8-12 reps. 

60-90 seconds rest in between sets.

- In a seated position with dumbbells in each hand
- Elbows bent to 90 degrees
- Straighten elbows pressing dumbbells overhead 
- Lower back to starting position with control

Dumbbell seated shoulder press

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Exercise Instructions
For this exercise follow this sequence:
I want you to do 8-12 reps squeezing peak of rep for 2-3 seconds then finish the rep with a 2-3 second negative getting a good stretch. 

Total working sets 4 aiming for 8-12 reps each set. 

Rest 45-60 seconds between sets

Dumbbell chest fly (flat)

Exercise Instructions
3 Total working sets using this sequence:
I want you to aim for 10-12 consecutive reps, once completed lighten the weight slightly and aim for 8-10 reps holding peak rep for 1-2 seconds then controlling the negatives for 2-3 seconds.

Use weight that is suitable for this sequence it
should still challenge you.

Total reps per set 18-22 reps.
60-90 second rest in between sets.

- Hold a bar in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Cable standing EZ-bar upright row

- Lay on your back with a dumbbell in each hand 
- Lower the dumbbells down, keeping your elbows close to your sides
- Press the dumbbells back up to the starting position

Exercise Instructions
Do a total of 3 working sets with this sequence.
For this exercise I want you to focus on squeezing the peak of the rep for 2-3 seconds for each rep. Don’t go too heavy you should be fairly fatigued at this point of the workout. 
I want you to do 10 to 12 reps then rest for 30 seconds then aim for 6-8 reps.
Total of 16-20 reps.
Use a manageable weight for this exercise.

Dumbbell close grip hex press

Exercise Instructions
3 Total working sets using this sequence:
For this exercise I want you to focus on one side at a time. Aim for 10-12 reps consecutively then alternate to the other side doing the same thing. Goal is to keep tension constant that why we are doing ok side at a time. 
Use manageable weight so increase or decrease
accordingly.
Total reps per set 10-12 reps each side.

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises (one arm at a time)

DAY 5 : HIGH VOLUME CHEST / SHOULDERS + LISS CARDIO.

Milo H

Ryan Aurelio Putra

START HERE: HYPERTROPHY SHREDDER INTRODUCTION

Definitely one of the hardest leg workout I’ve ever done..✅

Ruddy

1/21 done!! Badass workout - will finish 21 days strong🔥🔥

Matt

Lynne

DAY 1 : HAMSTRING FOCUSED LEG DAY + ABs+LISS CARDIO.

Legs are still sore AF from yesterday but pec and bicep pump was legit! Thanks coach

DAY 5 : HIGH VOLUME CHEST / SHOULDERS + LISS CARDIO.

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