Name: Playbook - YoBoyRoy 🤙🏼 - chest n laterals (6/10/25)
Uploaded: 2025-07-10T21:01:39.736Z
Duration: 75 min
Description: chest n laterals (6/10/25)

Aidden

Ryan

Bill

warm up till you find a weight to hit the targeted sets. pumped up kicks 😤

- Grasp the parallel bars, raising yourself up with the arms extended
- Pull your shoulders down and back (The more you lean back the more you work the triceps, the more you bend forward the more you work the pectorals)
- Slowly bend your elbows to lower your body into the dip until your upper arms are about parallel to the ground
- Straighten your arms to drive your body up to the starting position

Dips (weighted)

- Start by setting the seat position so the handles are even your pecs
- Sit upright with your back pressed against the pad and grasp the handles with an overhand grip
- Keeping your head and chest up, press the handles forward by extending through the elbows
- Pause at peak contraction, before slowly lowering the weight back down to starting position

Seated Chest Press Machine

- Adjust the seat height so the handles are at chest height
- Sit up tall and relax your neck and shoulders
- Position both feet on the floor, grasping the handles with your palms facing forward
- Maintaining a slight, soft bend in the elbows with your wrists relaxed, bring the handles together in front of your chest with a slow controlled movement
- Pause at peak contraction, when your arms are fully "closed" in front of your chest
- Open your chest, bringing the handles slowly back to the starting position

Chest Fly Machine

- 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

- 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 above your chest
- Slightly retract your shoulder blades, unlock your elbows, and slowly lower the dumbbells laterally while maintaining the slight arc angle at your elbows
- Once the dumbbells reach chest level, reverse the movement by squeezing your pecs together and bringing the dumbbells back to their starting position

DB Fly

- Lying on your back, hands on the ground at your sides or tucked under the glutes for support
- Keeping your legs straight, raise them up until you form a 90° angle with your upper and lower body
- Lower your legs slowly, stopping them just short of resting on the floor

Lying Leg Raises

- Sit down, holding a medicine ball
- Begin the exercise by leaning back slightly to where you have to hold yourself up with your abs
- Next, twist your torso and bring the medicine ball to one side
- Twist your torso and bring the medicine ball to the opposite side
- Alternating back and forth for time or reps

Med Ball Russian Twists

- Lay down on your back with your lower back pressed into the ground
- Place your fingertips near your ears, elbows pointed out
- Bring your legs up into a table top position (knees and hips bent to 90°)
- Engage your core and raise your shoulder blades off the floor
- Straighten the right leg long while turning the upper body left, bringing your right elbow toward the left knee (twist through the core and lead with the shoulder rather than your elbow)
- Switch and repeat on the opposite side
- Alternating back and forth for desired time or reps

Bicycles

- Start in a solid side plank position, the feet stacked on top of each other and the elbow below the shoulder
- Rotate the body and hips toward the floor, bringing the top hand under the body and reach through the window between your body and the floor
- Bring the body slowly back to the starting position and reach the hand towards the ceiling
- Complete desired reps then repeat on the opposite side

Side Plank Reach Through

ab circuit

chest n laterals (6/10/25)

back n delts (7/11/25)

Back after 12 days gone. Feels amazing🔥💪🏽

Jorge

Alex

arms (7/10/25)

Legs feeling thicccc! I actually love the Bulgarian at the end instead of start. 🪾🪾

bulgarian’s for finisher is a felony roy😭

Jeff

legs (7/9/25)

Was sick for a few days back at it strong

Chase

It was amazing a little busy but for my first time it feels amazing

Rubinson

chest n shoulders (7/8/25)

Kyle

My back feels better than it ever has before

It was my first workout pretty much ever very challenging but i think it was a great start thank you

Connor

back n delts (7/7/25)

rest (7/6/25)

Feeling good for the first time in a while

Lukas Peterson

arms (7/5/25)

Nathan

Mason

july fourth leg day 🇺🇸

Killer workout, I I love the pump running through my upper chest

Jose

chest n shoulders (7/3/25)

Back is feel thick. Abs felt the intensity

back n delts (7/2/25)

Owen

arms (7/1/25)

Woke up really tired but got it done still

Donovan

legs (6/30/25)

rest (6/29/25)

chest n shoulders (6/28/25)

back n delts (6/27/25)

arms (6/26/25)

WOOOO LETS GOOOO! This was a really good workout more high volume!

legs (6/25/25)

chest n shoulders (6/24/25)

Mainly by fault. Had to rush it but got it done

I got two different variations of t bar row

back n delts (6/23/25)

rest (6/22/25)

arms (6/21/25)

legs (6/20/25)

Got all new prs today especially bench 💪

chest n shoulders (6/19/25)

Meant to do five stars. My form needs improvement

back n delts (6/18/25)

W workout, had to go lighter today since I’m sick haha, grind don’t stop

arms (6/17/25)

Didn't complete everything - didn't want to fry my legs too bad: got a Spikeball tourney today.

Chris P

legs (6/16/25)

rest (6/15/25)

Got some new pre on incline DB and smith press

Worked out on a cruise ship today. Actually hella nice.

chest n shoulders (6/14/25)

Great back set, really felt the gains today 💪

Antonio

back n delts (6/13/25)

Haven’t done that forearm workout before, got a crazy pump, awesome!

arms (6/12/25)

Stephen

legs (6/11/25)

My triceps are holding me back, i can feel it

I’m really enjoying these workouts! I have to make a couple changes regarding abs and cardio due to rugby training and work but the main portions are FANTASTIC

Freddie

back n delts (6/9/25)

Great day for rest, playing siege, and prayer

rest (6/8/25)

Anthony

Great pump and just all around good good day

arms (6/7/25)

W leg day and I’m glad to start back on the grind after a month hiatus

legs (6/6/25)

Yazeed

chest n delts (6/5/25)

Started rock climbing, so the gym might come second to that this month. Loving the workouts Roy!

back n delts (6/4/25)

Tyler

arms (6/3/25)

We love leg day, haha but first day back into the gym after like 6 months, this is a great app and I’m glad I tried it helps a lot

legs (6/2/25)

rest (6/1/25)

chest n laterals (5/31/25)

I was overweight in my teen years and always hated it. My fitness goal is to never go back to that.

chest n laterals (6/10/25)

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