Name: Playbook - The Lost Breed - W3/D2 Chest
Uploaded: 2022-03-01T02:15:41.635Z
Duration: 45 min
Description: W3/D2 Chest

Marc

Dylan Jones

Anna

Levi

Enriq

CHEST 

1. Flat Bench Press: 10,8,6,4,2
(Increase weight after each set)
*Go as heavy as you can while keeping safe form 
*For your heavy sets, it may be best to ask for a spot

2. Incline Bench Press: 10,8,6,4
(Increase weight after each set)
*Go as heavy as you can while keeping safe form 
*For your heavy sets, it may be best to ask for a spot

3. Flat DB Press: 4 x 8-10 Reps 
(Increase weight after each set)

4. Incline Dumbbell Press: 4 x 8-10 Reps + Dropset until failure 
(Increase weight after each set until your dropset)
*On your last set go as heavy as you can then immediately drop the weight lighter and go until failure
*Go as heavy as you can while keeping safe form

5. Incline Cable Flies: 3 x 10-12 Reps 
(Increase weight after each set)
*Focus on the squeeze

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly
- Lower down until the bar touches your chest
- Press up engaging your chest

(Increase weight after each set)
*Go as heavy as you can while keeping safe form *For your heavy sets, it may be best to ask for a spot

BB Flat Bench Press

- 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

(Increase weight after each set)
*Go as heavy as you can while keeping safe form *For your heavy sets, it may be best to ask for a spot

Incline Bench Press

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

(Increase weight after each set)

Flat DB Press

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

(Increase weight after each set until your dropset)
*On your last set go as heavy as you can then immediately drop the weight lighter and go until failure
*Go as heavy as you can while keeping safe form

Incline DB Bench Press

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together from low to high engaging your chest
- Pause and let your arms return back to the starting position

(Increase weight after each set)
*Focus on the squeeze

Incline Cable Fly

W3/D2 Chest

W1/D1 Back

Kevin

W1/D2 Chest

Alexandria

W1/D3 Legs

Tanner

Wasn’t too bad. I’ll make some adjustments to personalize it. I didn’t agree with some parts of it.

Carson

W1/D4 Arms

That burn that makes you wanna keep pushing each moment. 🔥🔥

Larry

W1/D5 Shoulders

Adding weight every set and doing a superset at the same time is cool idea. I personally like compound movements (Squats, RDLs, Deadlifts) to start the workout but this wasn’t bad!

Bola

W1/D6 Legs

W2/D1 Back

W2/D2 Chest

I threw some calf raises in there. Can’t have small calfs

Matt

W2/D3 Legs

W2/D4 Arms

W2/D5 Shoulders

Zachary Mishail

W2/D6 Legs

W3/D1 Back

Tyler S

W3/D3 Legs

W3/D4 Arms

W3/D5 Shoulders

W3/D6 Legs

W4/D1 Back

W4/D2 Chest

W4/D3 Legs

Eamonn

W4/D4 Arms

W4/D5 Shoulders

W4/D6 Legs

W5/D1 Back

W5/D2 Chest

Arsh

W5/D3 Legs

W5/D4 Arms

W5/D5 Shoulders

W5/D6 Legs

W6/D1 Back

W6/D2 Chest

Carlos

W6/D3 Legs

W6/D4 Arms

W6/D5 Shoulders

W6/D6 Legs

W7/D1 Back

W7/D2 Chest

W7/D3 Legs

W7/D4 Arms

W7/D5 Shoulders

W7/D6 Legs

W8/D1 Back

W8/D2 Chest

W8/D3 Legs

W8/D4 Arms

W8/D5 Shoulders

W8/D6 Legs

W9/D1 Back

W9/D2 Chest

W3/D2 Chest

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