Name: Playbook - Sweat Rewards - W4/D2 Chest & Delts
Uploaded: 2023-01-02T02:01:35.137Z
Duration: 45 min
Description: W4/D2 Chest & Delts

Rebekah

Ruth

*Do 5 minute warm-up 

• Triset
- Single or double arm flys 4 Sets of 10 reps
- Bench Press(DB or barbell) 4 Sets of 12 Reps
- Push ups 4 Sets to failure

• Triset
- Seated DB Lateral raise 4 Sets of 12 Reps
- Standing DB Lateral raise 4 Sets of 10 Reps
- Upright row (DB or EZ bar) 4 Sets to failure

• Chest & Back Superset
- Seated Machine chest Press 3 Sets of 25 Reps (light weight; after 1st Set head
straight to below back workout)
- Wide Grip Pull-Ups 3 Sets of 10 (moderate weight; after 1st Set, wait 1.5 minutes
and head back to above chest Super Set workout)

• Chest & Back Superset
- Underhand dumbbell flyers 4 Sets of 10 (moderate weight; after 1st Set head
straight to below back workout)
 - Dumbbell bent over rows 4 Sets of 10 (moderate weight; after 1st Set, wait 1.5
minutes and head back to above chest Super Set workout)

• Cardio
- 20 minutes cardio

- Start by standing tall, centered in the cable machine, and a cable handle in one hand
- Bring your hand forward off the chest, engaging your chest
- Pause and let your arm return back to the starting position
- Complete desired reps then repeat on the opposite side

Cable single arm chest fly

- Begin by lying on a flat bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up over your chest

DB bench press

- Start in a push up position with hands elevated on dumbbells
- Lower your chest to the ground as far as you can go
- Extend your arms to press yourself back up

DB push up

Triset

- Sit tall holding a dumbbell in each hand
- Keeping a slight bend at the elbows, raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control

DB seated lateral raise

- Stand tall holding a dumbbell in each hand
- Keeping a slight bend at the elbows, raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control

DB standing lateral raise

- Standing with a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

DB upright row

- Engage your chest as you press
- Keep you back on the pad

Seated Machine Chest Press

- Start with an outside shoulder grip
- Pull up engaging your lats

Pull Ups (Wide Grip)

Superset

- As you raise the dumbbells rotate the dumbbells so your palms face the ceiling
- Keep a slight bend at the elbow
- Raise until you reach shoulder height

DB Flyers (Underhand)

- Holding a dumbbell in each hand with a reverse grip
- Hinge forward at the hips into a bent over position
- Row the dumbbells up toward the hips, engaging your back
- Lower the dumbbells with control

Bent over reverse DB row

Cardio of your choice

W4/D2 Chest & Delts

Hello ,for gains n cuts meal plan are there vegan/vegetarian options ? Thanks !

I love that you provide a meal plan along with the program for users to follow. Definitely helps with meal prep on my end because I never know what to make! :/

What nutrition plan should I follow?

I really enjoyed this work out. I loved the videos. The workout has the right Amount of intensity.

labrisha

My first workout after a 3 month hiatus. This was a good one!!

Denee

Cassy

W1/D1 Chest & Back

Jaja

Really enjoyed this intense arm workout!!! So easy to follow as well!

Asha Fears

W1/D2  Shoulders and Arms

Hectic!!!! We didn’t have some of the machines in our Gym and I was great full coz yoh!!!!!

Beverly

Chenai

Shannon

W1/D3  Legs

Alternative would be great, some gym don’t have the equipment showing in the workout. Awesome workout!

W4/D2 Chest & Delts

Community

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