Name: Playbook - Uzoma Obilor - Week 2/ Day 1 (Chest)
Uploaded: 2022-09-01T11:28:57.072Z
Duration: 90 min
Description: Week 2/ Day 1 (Chest)

Luis

James Davis

Raulito

James

Danzel

Cameron

Add side view of exercises, either video or picture of starting position and end.

Mohammad Abdulla

Abdulaziz

Shoulders couldn’t handle the pull overs. Need to really get my shoulders right.

Tavist

Widner

Nashon

Rickey

Jesus

Erik

Jussi

Zeng

Bryan Rojo

Crazy chest day, definitely feeling the pump. Great way to start the busy week

Jeremiah

Great! Added some push-ups to failure at the end.

Manny

Hard to get my form right on some of theses

Chris

Ivan Gardea

Great change-up from last week's chest day. Love it.

Anthony

Really good! Feel my muscles getting stretched!

Rak Nath

Felt a great pump.. chest felt weird during the pullovers (not the muscle but the sternum) so I might’ve been doing them wrong

Josiah

Flat DB Bench (5 X 4-12 reps)
Inclined DB Fly (4 X 8-12 reps)
Inclined Hex Press (4 X 8-12 reps)
DB pull over (4 X 6-10 reps)
Cable Flys (5 X 6-12 reps)

"- Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.
- Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
- Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times. This will be your starting position.
- Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly. "

Dumbbell 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

"- Place a dumbbell standing up on a flat bench.
- Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench with only your shoulders lying on the surface. Hips should be below the bench and your legs bent with your feet firmly on the floor.
- Grasp the dumbbell with both hands and hold it straight over your chest at arms length. Both palms should be pressing against the underside of the sides of the dumbbell. This will be your starting position.
- Initiate the movement by lowering the dumbbell to your chest.
- Return to the starting position by extending the elbows."

Dumbbell incline hex press

"- Place a dumbbell standing up on a flat bench.
- Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface. Hips should be below the bench and legs bent with feet firmly on the floor. The head will be off the bench as well.
- Grasp the dumbbell with both hands and hold it straight over your chest at arms length. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position. Caution: Always ensure that the dumbbell used for this exercise is secure. Using a dumbbell with loose plates can result in the dumbbell falling apart and falling on your face.
- While keeping your arms straight, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
- At that point, bring the dumbbell back to the starting position using the arc through which the weight w

Dumbbell pullover

"- To get yourself into the starting position, place the pulleys on a high position (above your head), select the resistance to be used and hold the pulleys in each hand.
- Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in front of you. Your torso should have a small forward bend from the waist. This will be your starting position.
- With a slight bend on your elbows in order to prevent stress at the biceps tendon, extend your arms to the side (straight out at both sides) in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms and torso should remain stationary; the movement should only occur at the shoulder joint.
- Return your arms back to the starting position as you breathe out. Make sure to use the same arc of motion used to lower the weights.
- Hold for a second at the starting position and repeat the movement fo

Cable chest fly

Week 2/ Day 1 (Chest)

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

Week 1 / Day 1 (Chest)

Challenging! But I feel amazing after the whole workout

Matthew May

Bobby

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)

Xavior

Week 2/ Day 2 (Shoulders)

Week 2/ Day 3 (Back)

Week 2/ Day 4 (Legs)

Pierre

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 2/ Day 1 (Chest)

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