Name: Playbook - Uzoma Obilor - Week 1 / Day 1 (Chest)
Uploaded: 2022-09-01T11:28:57.023Z
Duration: 90 min
Description: Week 1 / Day 1 (Chest)

James

I'm pumped for the results just need to be consistent

Luis

Bobby

Haven’t pushed myself that hard in so long. Much needed.

Brody

Alexander

The endorphins are flowing my guy!🤙🏼

Lawrence

Krys

Killer workout 💪🏽 got my chest pumpin!

Carlos

James Davis

Ali Hadi

Abdulaziz

Tyler

Raulito

Awesome! Not too hard, DEFINITELY not too easy.

Gabriel Gallman

Hard, but i loved it! Can’t wait to complete this program 🤩

Ingrid Kristine

Eloy

Hamad

Antonio

Been doing CrossFit for 7 years. This is my first weight training workout. Loved it.

Jennifer

David

Cameron

Tate Lindemanm

Rassoulou

Pierre

I could not perform the incline bench do to the base gym only having 35 not 30 degrees bench’s

Austin Stasiuk

Anonymous

Christian

Dillon

Natalia

A weights log to keep track of the weight lifted.

Daniel Watts

Kendal

It was good bro chest is hurting right now

Richard

For the most part I quickly learned how trash my muscular endurance actually is. I can max bench 230 on a good day but I can barely do 135 lbs consistently for 10 + reps. A workout that humbled me but I definitely feel it.

Andre

The sets/reps was a great mix up for me and gave me a great pump. Really pushed me, but I felt like the exercises were a bit generic. Maybe add a oddball workout in there? Idk. I added in landline press

Tavist

Met you at ifocus in January and we talked about anime a bit. Started following you on Instagram and honestly all the free content you were giving was inspiring. Your workout app is clear and helpful to someone new like me who doesn't know form or would need a trainer. I'm 100% motivated and I wanted to thank you for making this app and helping me. I'm a photographer so if you ever need pictures done don't hesitate to hmu! @Jarule95 on Instagram

Jarrell

Started again since January, it was 👌🏾👌🏾👌🏾👌🏾 noice.

Alfredo

Widner

Great man! Just getting back into it so def going to follow ur workout plan. 💪🏾

Nashon

Very tough but I got through it feeling good

Orlando

Santi

Rickey

Day 1 was definitely hard but I loved it! Chest is on fire!!!

Ralph

William

Anthony

Flat Bench Press (5 X 4-12 reps)
Incline DB Fly (4 X 6-12 reps)
Incline  DB Press (4 X 6-12 reps)
Pec Deck Machine (4 X 8-12 reps)
Chest Press Machine (5 X 4-12 reps)

"- Lie back on a flat bench with feet firm on the floor. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso and the floor. This will be your starting position.
- As you breathe in, come down slowly until you feel the bar on your middle chest.
- After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions"

Barbell flat bench press

"- Hold a dumbbell on each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees.
- Extend your arms above you with a slight bend at the elbows.
- Now rotate the wrists so that the palms of your hands are facing you. Tip: The pinky fingers should be next to each other. This will be your starting position.
- As you breathe in, start to slowly lower the arms to the side while keeping the arms extended and while rotating the wrists until the palms of the hand are facing each other. Tip: At the end of the movement the arms will be by your side with the palms facing the ceiling.
- As you exhale start to bring the dumbbells back up to the starting position by reversing the motion and rotating the hands so that the pinky fingers are next to each other again. Tip: Keep in mind that the movement will only happen at the shoulder joint and at the wrist. There is no motion that happens at the elbow joint.
- Repeat for the recommended amount of repetitions."

Dumbbell incline chest fly

"- Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other.
- Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width.
- Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
- Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.
- Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Tip Ideally, lowering the weights should take about twice as long as raising them.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells."

Dumbbell incline bench press

Sit up tall and relax your neck and shoulders. Your feet should be flat on the floor.
Grab the handles so that your palms are facing forward. Note that some machines have a foot bar that you need to push in order to release the handles and bring them forward.
Press your arms together in front of your chest with a slow, controlled movement. Keep a slight, soft bend in the elbows with wrists relaxed.
Pause for one second once your arms are fully "closed" in front of your chest.
Bring your arms slowly back to the starting position, opening your chest and keeping posture strong and upright.

Pec deck fly machine

"- Sit down on the Chest Press Machine and select the weight.
- Step on the lever provided by the machine since it will help you to bring the handles forward so that you can grab the handles and fully extend the arms.
- Grab the handles with a palms-down grip and lift your elbows so that your upper arms are parallel to the floor to the sides of your torso. Tip: Your forearms will be pointing forward since you are grabbing the handles. Once you bring the handles forward and extend the arms you will be at the starting position.
- Now bring the handles back towards you as you breathe in.
- Push the handles away from you as you flex your pecs and you breathe out. Hold the contraction for a second before going back to the starting position.
- Repeat for the recommended amount of reps.
- When finished step on the lever again and slowly get the handles back to their original place."

Machine chest press

Week 1 / Day 1 (Chest)

Challenging! But I feel amazing after the whole workout

Matthew May

Week 1/ Day 2 (Shoulders)

Great workout! Feeling pumped! Thanks for the routine!

yikesdarnell

Week 1/ Day 3 (Back)

Kemonte

Week 1/ Day 4 (Legs)

John

Week 1/Day 5 (Arms)

Week 2/ Day 1 (Chest)

Xavior

Week 2/ Day 2 (Shoulders)

Week 2/ Day 3 (Back)

Week 2/ Day 4 (Legs)

Week 2/ Day 5 (Arms)

Week 3/ Day 2 (Shoulders)

Great workout especially when the movements are performed correctly

Week 3/ Day 3 (Back)

One minute rest periods for legs is brutal. My man

Alejandro

Week 3/ Day 4 (Legs)

No dip machine at my place ☹️ any tips on how to do these without the machine?!

Week 3/ Day 5 (Arms)

Week 4/ Day 1 (Chest)

Week 4/ Day 2 (Shoulders)

🚀🚀🚀 Them rack pulls got me 💪💪💪

Week 4/ Day 3 (Back)

Variation. Doing very similar leg movements it felt like for the last four weeks.

Week 4/ Day 4 (Legs)

Thanks Uzoma got back into the gym flow since COVID ended with this first muscle builder onto the 2nd one got some good results out of this one !

Week 1 / Day 1 (Chest)

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