Name: Playbook - YoBoyRoy 🤙🏼 - chest n delts (6/5/25)
Uploaded: 2025-12-14T04:15:29.056Z
Duration: 75 min
Description: chest n delts (6/5/25)

Yazeed

Ryan

if you don’t have a flat machine press, use the bench 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 above you at shoulder width
- Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing forward
- Lower the dumbbells just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle
- 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 lowering the dumbbells down again

Incline DB Press

alternative is regular fly machine/pec deck if you can’t set this up.

incline cable chest fly

- Stand next to a cable pulley machine with the handle attachment adjusted to the lowest setting
- With the outside arm, reach across your body, grab the handle
- Grip the machine with your inside arm for support
- Place your feet close to the pulley machine, allowing you to lean away from the machine
- Keeping a slight bend in the elbow, raise the handle laterally until even with the shoulders
- Pause at peak contraction, before lowering the weight back to starting position with control
- Complete desired reps then repeat on the opposite side

Leaning Cable Lateral Raise

choose your favorite flat chest press
bench, machine, cables whatever you’d like

flat chest press

- Sit tall with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing in
- While maintaining the torso in a stationary position (no swinging), lift the dumbbells laterally to your sides with a slight bend in the elbows and the hands slightly tilted forward as if pouring water in a glass
- Continue to go up until you arms are parallel to the floor
- Pause at the top of the movement before lowering the dumbbells back down to the starting position

Lateral DB Raise

- Set the pulleys to the appropriate height and weight (The pulleys should be at the lowest setting)
- Grab each handle attachment with a semi-supinated grip (underhand and in), stepping forward of the machine to raise the weight off the stack and stagger your feet for better stability
- Extend your arms by your side with a slight bend in your elbows (You will keep this bend constant throughout the entire movement)
- Exhale as you bring the handles up and in, making a semi-circle motion directly in front of you by pulling the cables together until both hands meet (Squeeze your upper chest as you perform this motion)
- Pause at peak contraction of your chest before inhaling as you slowly reverse the movement and return the handles to the starting position

Cable Low to High Chest Fly

- Start in a push up position, hands slightly forward of body
- Bend elbows until forearms are flat on the floor 
- Engage core and keep a neutral spine
- Press up to starting position

Tricep plank press

chest n delts (6/5/25)

Today, I chill (we got snow and I neglect abs 😭)

Nathan

REST or ABS (12/14/25)

Good workout, gruelling but I added a workout, fun asf

Montana

PUSH (12/13/25)

PULL (12/12/25)

Christina

REST or ABS (12/11/25)

Jahn

LEGS (12/10/25)

I like it this is my first week in the gym in the last 2 years and I definitely feel it, workouts are easy to understand and explained well

McLane

PUSH (12/9/25)

Good workout during finals. Thermo gonna be the death of me

Lukas 

PULL (12/8/25)

REST or ABS (12/7/25)

LEGS (12/6/25)

Justin

PUSH (12/5/25)

rest or abs (12/4/25)

PULL (12/3/25)

Leg day got me limping back the barracks.

Chance Willett

LEGS (12/2/25)

Excellent lift Gentlemen mmhmm mmhmm mmhmm

Daniel

PUSH (12/1/25)

rest or abs (11/30/25)

First lift after Thanksgiving.  Holy sugar

Ronnie

PULL (11/29/25)

SPLIT UPDATE (rest day) (11/28/25)

arms n shoulders (11/27/25)

The 20 reps are lethal.
I’ve algo been wanting to say, I’ve been incorporating some exercises tonthe routines to replace some of them. Just a different variation of the same part of the legs to I’m working.

Jorge

legs (11/26/25)

Seth

Just one those days where everything felt heavy

chest n shoulders (11/25/25)

Had to skip a couple days last week due to gym being closed to get new equipment. Great workout starting to get some solid form and work up on the weight. As mentioned got some new equipment so I shouldn’t have to do any alternate workouts anymore.

Tristen

back n delts (11/24/25)

rest day (11/23/25)

First workout on the app and safe to say best workout I’ve had in a while.

Took a break but this was great to end the week and get rolling on Monday

arms n shoulders (11/22/25)

Razza

legs (11/21/25)

Crazy set today, I’m actively benching 225 now!

Mason

chest n shoulders (11/20/25)

back n delts (11/19/25)

Anazing pump got me feeling stronger every day

Roland

arms n shoulders (11/18/25)

rest (11/17/25)

What a gruelling workout, perfect in every way

legs (11/16/25)

chest n shoulders (11/15/25)

back n delts (11/14/25)

arms n shoulders (11/13/25)

Joshua Caithness

legs (11/12/25)

Gotta be one of the nastiest pumps ever, and hit 225 bench on this one

chest n shoulders (11/11/25)

Fuck yes. First popper session back. Feels damm good

Harry

back n delts (11/10/25)

rest (11/9/25)

Drackit

arms n shoulders (11/8/25)

Beautiful workout Roy, would love to see more workouts in rotation, but this was amazing

Lars

legs (11/7/25)

chest n shoulders (11/6/25)

Holy balls never pushed myself to failure so hard

Lucas

back n delts (11/5/25)

arms n shoulders (11/4/25)

legs (11/3/25)

rest day (11/2/25)

Miguel

Love this app its made working out so much easier

Shoulders are sore after the triple threat

chest n shoulders (11/1/25)

back n delts (10/31/25)

Dustin

Jesus what a pump . That cruise my wife and I are going on next year ain't gonna be ready . God bless you Roy and have a great weekend

arms n shoulders (10/30/25)

legs (10/29/25)

Loving the pumps . Been double layering my clothes to workout and I'm burning through it . Love you Roy

chest n delts (6/5/25)

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