Name: Playbook - YoBoyRoy 🤙🏼 - Favorite
Uploaded: 2024-08-14T16:42:56.755Z
Duration: 60 min
Description: Favorite

Great pump! Loved the step by step instructions

Jaxon

Besides the inability to lift a gallon of milk for the next 3 days, great!

Baylee Armento

I don’t feel the muscles i trained during the exercise

Abdulrahman

Nicholas

Jason

Storm

Devin

Feeling knackered but loved the session. Now back home to hop on siege.

Callum

I loved it. I’ve been watching your YouTube videos and finally got to your workouts. Thanks for the pump 🫶🏻🙏🏻

Miles

Simon

Day two back in the gym everything feels like carp. But other than that it’s a good workout. Keep it up Roy

Izzac Hemsley

My sloppy workout playlist doesn’t have anything on this. Feels good knowing what I’m doing is actually working. Thanks Roy, stay awesome!!!

Chance

Jacob

Great pump. Still new to lifting so I was gassed after.

Matt

Love watching your siege vids figured I’d give the work out a try and I don’t think I have ever been this sore after a chest workout. Thanks for that

Coleby

Aiden

Was really good felt such a nice pump afterwards

Jake

Killer pump. Just wish I had all the machines needed for the workouts

Great workout Roy, this stuff is helping me feel that gym burn again.

Montana

Great app and great workouts. Love what you're doing Roy! God has truly blessed you!

Zane G

Could explain how much to do per set. Or how much to press. But otherwise, flawless.

Caden

- Lay down on the flat bench. Using a pronated grip that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked
- As you breathe in, lower the bar slowly until you feel the bar on your mid 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 in the contracted position, hold for a second and then start coming down slowly again

Bench Press

- Place an incline bench underneath the smith machine
- Place the barbell at a height that you can reach when lying down and your arms are almost fully extended
- Lay down on the incline bench and make sure your upper chest is aligned with the barbell
- Using a pronated grip (palms facing forward) that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked
- As you breathe in, lower the bar down slowly until you feel the bar on your upper 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 in the contracted position, hold for a second and then start coming down slowly again

Incline Smith 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
- Bring the handles 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
- Open your chest, bringing the handles slowly back to the starting position, keeping posture strong and upright

Pec Deck Chest Fly

- Set both pulleys as low as possible and select the desired weight
- Grasp both handles with a slightly supinated grip and take a step forward
- Press the handles to lockout while flexing the pecs and extending the elbows
- Keep a slight bend in the elbows, move entirely at the shoulder joint, and slowly allow the arms to open while remaining at a 45 degree angle
- Return to the starting position by flexing your pecs and bringing the handles together at chest height
- Slowly lower back to the starting position

Cable Fly Low to High

- Set both pulleys slightly above shoulder height and select the desired weight
- Grasp both handles with a slightly pronated grip and take a step forward
- Position the cable handles to the sides of your chest, with your elbows bent and tucked in to your torso at a 45-degree angle
- Exhale as you press the handles forward and inward until both hands meet in front of the chest
- Pause at full contraction of your chest before inhaling as you slowly reverse the motion and return the handles to the starting position

Cable Press

- Lay down on an Incline 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 the center of your chest together side by side
- Throughout the movement the dumbbells are kept in contact with each other at all times and you're actively squeezing them inward (against each other) as hard as possible
- Then, as you breathe out, use your chest and triceps to push the dumbbells up
- At the top of the lift squeeze your chest, hold for a second and then begin lowering the dumbbells down slowly to starting position

DB Chest Press

Favorite

I recommend the program to anyone who asks me about the gym or how to get into lifting.

Bench Strength

Good first work out. App seems to be really helpful. I’ve never weight lifted in my life.

Favorite

Community

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