Name: Playbook - The Lost Breed - W4/D2 Chest
Uploaded: 2022-03-03T15:27:44.821Z
Duration: 45 min
Description: W4/D2 Chest

Bryant

Tanner

Calik

Marc

Jarrad

Ryan Mansfield

Clarence

Oscar Castro

Brandon

Day 2- Chest:

- Incline Bench Press 4 x 8
- Flat DB Press 15,12,10,8,6 (increase weight each set)
- Incline DB Flyes 4 x 12 
- Chest Press Machine 4 x 10 + Failure (dropset until failure on your last set) 
- Pec Deck 20,15,12,10,8 (increasing weight with each set)

- 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

Incline DB 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

Flat DB Press

- Begin lying on an incline bench with arms extended and palms facing each other
- Lower the dumbbells to your sides opening your chest
- Bring the dumbbells back together squeezing your chest

DB Incline Chest Fly

- Exhale and push the handles outward until your arms are fully extended (don't lock the elbows)
- Keep your head steady against the back support during this movement and your neck still
- You should feel resistance against the horizontal push
- Pause briefly at full extension
- Bend your elbows and return to the starting position

Chest Press Machine

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck chest fly’s

W4/D2 Chest

Dustin

W1/D1 Legs

Simple but challenging and gives a crazy pump 🔥

Lari

W1/D2 Chest

Good workout, hard to hit 5x15 pullups though!

Nicolas

W1/D3 Back

Elizabeth

Mohit Kumar

W1/D4 Shoulders

Jake

W1/D5 Arms

Wow, killer workout! My legs are on fire! Call the fire department. The only feedback is to correct the time of the training as it’s not accurate. My total workout time was 64mins vs 45 minutes. Thanks

lillian

Manuel

W2/D1 Legs

W2/D2 Chest

W2/D3 Back

W2/D4 Shoulders

W2/D5 Arms

W3/D1 Legs

Allen

W3/D2 Chest

W3/D3 Back

Correcting work out time. My routine took longer than 45mins yet I'm feeling the burn. 🔥 Thank you.

W3/D4 Shoulders

W3/D5 Arms

W4/D1 Legs

W4/D3 Back

W4/D4 Shoulders

Kevin

W4/D5 Arms

Daniel

W5/D1 Legs

F not enough. You lacked on the last videos too.

W5/D2 Chest

W5/D3 Back

W5/D4 Shoulders

W5/D5 Arms

W6/D1 Legs

W6/D2 Chest

W6/D3 Back

W6/D4 Shoulders

If you’ve made it this far be proud of yourself 💯💪🏼

daryn

Izzy

W6/D5 Arms

Ethan

Alex

W7/D1 Legs

W7/D2 Chest

🤸❤🙋‍♂️🙋‍♂️🙋‍♂️

W7/D3 Back

I absolutely love a good shoulder workout, u leave the gym on wide load timing 🦾😠

W4/D2 Chest

Community

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