Name: Playbook - The Lost Breed - W1/D2 - Chest & Back
Uploaded: 2022-03-03T14:05:27.700Z
Duration: 45 min
Description: W1/D2 - Chest & Back

Gabriel

Charles 

Peter

danny

Jarrad

Shrey

Didn’t have time to finish the last two but headed back to the gym to make up for it. But great workout. Gonna plan accordingly tomorrow still burned 644 cals highest heart rate 184 consistent 147

Luis-Andres

Enriq

This one kicked my a** Lol. Can’t wait to do better next time !

Louis

Heath

Just started today. Let’s get tf after it

Brooks

What a workout guys! Loving this 
Never thought I could finish something like this

Ayaaz

Byron Dolliole

day 2, feeling better than ever . amazing workouts !

Cameron

davide  scandaletti

I’d like some more dynamic exercises. Bench? Come on guys? But i still love it. Thanks!

Jesse

Adrian

Maverick

Rodolfo Corcuera

Arlan King

Grant

Killer workout, I like how it challenges my body and the mentality to keep going to finish strong.

I couldn’t complete the workout in the amount of time indicated, even with skipping rest time between sets

Claire

Emily

Jordan Bernacet

Luca

hector 

Adonis

David

Breno De Faria

Need help to build up with pull-ups and it was a good workout can’t wait for tomorrow

Brandon Hernani

This was an awesome start. I loved the intensity:)

Luis Orozco

I love pushing myself out of my comfort zone!!

Jalil

Jaylin Williams

Jake

Carlos Cardona

Muscle failure...exercises constantly targeting same group...failed after some time. Anything done on day 1 was almost impossible to due on day 2 thanks to soreness

Ashley Allswede Hughes

Donavon Samuels Jr

John

That fucking sucked and my legs hurt so A1

Kris McCormick

Jason Chang

Daniel

Jonny

Colt Hubble

Warm up

-Keep your chest up throughout the movement
-When you touch your chest, drive your feet downward and reverse 
 the movement
-Lock out the elbows WITHOUT losing your arch

Bench Press

Pull Ups

Burpees

Circuit 1

-Make sure to squeeze chest at the top of the rep

Incline DB Bench Press

-Concentrate on squeezing the back muscles once you reach the full 
  contracted position
-Make sure that the force is performed with the back muscles and not 
  the arms
-The upper torso should remain stationary and only the arms should 
  move

Single Arm DB Rows

-Perform as many reps as you can during the set

Jumping Jacks

Circuit 2

-Always keep a slight bend in the elbows and never lower the weight 
 to the point where you get any sort of pain and pressure at the front 
 of the shoulder joint
-Ensure you maintain some tension in your abs and don’t allow your 
  lower back to arch excessively

Cable Flies

-Keep some tone through your abdominals as you pull the bar into 
 your body to ensure you don’t arch excessively through the spine
-Don’t allow momentum to dictate the movement, control the weight 
  throughout the entirety of each rep

Close Grip Lat Pull Down

-Perform as many reps as possible in the 15 second set

Line Hops

Circuit 3

Push Ups

-Begin by flexing the elbow, pulling your chest towards the bar
-Retract your shoulder blades as you perform the movement
-Pause at the top of the motion

Inverted Row

Circuit 4

-Start with one foot on an elevated surface
-Make sure to pump your arms in order to increase speed and 
 intensity

Alternating Foot Taps

-Make sure to explode at the top of the rep

Jump Squats

-Perform as many reps as you can in the 20 sec sets

High Knees in Place

Cardio

W1/D2 - Chest & Back

Great! Better than any workout I’ve done previously 💯💯

Domonic

Great workout! This was a great way to get back to it! Looking forward to finishing this program.

W1/D1 - Legs

W1/D3 - Cardio

Jerod

W1/D4 - Shoulders & Arms

Killed me. Maybe change up the finisher!!! But great shit boys😈

W1/D5 - Legs

Lexie

W1/D6 - Cardio

W2/D1 - Legs

Masry

Noah

W2/D2 - Chest & Back

Overall great!! Like this workout, feeling and looking better before I started this program!!💪🏽

W1/D2 - Chest & Back

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