Name: Playbook - Zac Perna - W1/D1 Chest + abs
Uploaded: 2022-01-09T23:55:02.801Z
Duration: 45 min
Description: W1/D1 Chest + abs

The first workout I’ve done on this app that actually had an accurate measurement of time it takes. Top notch on the exercises too!

Cory

There are several exercises without test timers

Abner Cassia

Sherri Dutton

Training my grandson, he loves your workouts

Pamela

Larry

شكرا من السعودية ,Thank you from Saudi Arabia ❤️

Omar

Jason

Leslie

Roshn

Great workout new to gym had a sub a few things but over time I will get it better

Michael

tyler

Tello

Xavier byers

Andrii

Johnny Canada

Jorge

Excellent. My chest and arms feel great after this 

If I feel like the rests in between sets are too long then does that mean I’m not lifting enough weight?

Shaleak Chism

It was a great workout, only suggestion would maybe try to group exercises by machine/area if possible. It can hectic trying to hold onto a bench and then going all the way across the gym to cables and back.

Mackenzie

That was one of the best sessions I’ve ever done

Kaleb

Matt

Great first day on the app, really challenging but thoroughly enjoyed the workout!

Luke

I can’t feel my chest… nor lift my arms… first proper workout since my school days… #crushedit🦾🦾🦾

Haven’t done abs in like 2 years - felt weird at the start but good at the end

Carlos

Gianfranco

It was really great and I had all the tools necessary to complete it with no problem. Day 1 of the challenge completed. Thank you

Fernando

Workout was great, not too long that I’m exhausted but enough to feel I’ve done something, fantastic

Great first workout! Ready to smash out this 8 week challenge💪🏽 let’s go

Jhardyn

Drake

Chris

It was great, nice to have some structure while training. Thanks Zac

John

Jack

Great workout for getting out of a little slump, good volume !

Billy

Nash Wheeler

Good workout! I’m just trying to set my base weight, so I can move up from there. Video explanation helps!

Alex

Gudmundur Sverrisson

It was tough but chest feels amazing 😀💪🏿

Tamara

Ryan

Absolutely brutal!! Chest is filled up with lots of blood flow! 😎💪👏

Spencer

Adam

Dario

Maurice Ulmer

Dylan Wheeler

Been doing PPL for a while and wanted to mix it up. Saw the Bro split workout and thought it was HEAPS too easy/short in comparison…

Boy was I wrong 🤣 Chest is MELTED rn, loving the app! Great work 💪👌

Jamie

Great workout! First time doing a whole chest day!! Abs also are burning!!

Christian Vital

Weighted v up is tough, great exercise tho

Donnie

Kristopher

- Flat bench press 4 x 12,10,8,8

Superset 
- Dumbbell incline bench press 4 x 10
- Cable fly (low single arm) 4 x 10

- Dumbbell flies drop set 5 x 12,10,10,10,10
- Dumbbell incline flies 2 x 10

Giant set
- Rope cable crunch 3 x 15
- Weighted plate v-up 3 x 10
- Russian twist 3 x 12

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

- Seated on an incline bench, hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Incline dumbbell press

- Keeping a slight bend in the elbow
- Lift the handle forward and across in front of your body
- Engaging the upper chest
- Lower back to starting position

Single arm low cable fly

Superset

- Drop weight each set for a total of 52 reps
- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell flies drop set

- Begin on an incline bench with arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Incline dumbbell flies

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Rope cable crunches

- Lay with your legs straight out in front of you, arms extended overhead holding a weight plate
- As you raise your legs, lift the plate toward the ceiling and raise your upper body off the floor
- Slowly lower yourself back down

Weight plate v-up

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate plate from side to side

Russian twists

Giant set

W1/D1 Chest + abs

landon

W1/D2 Back

Adrian

Ima need help crawling to the car bro…..
Great workout. Thank You sir…

W1/D3 Legs

Thank you for making these workouts a little harder!

Tyler

Kaley

W1/D4 Arms

Scott

Stewart Clementz

Rakan

W1/D5 Shoulders

W2/D1 Chest + abs

Jose

Is there something I can do to substitute deadlifts? I don’t know if my back is just really weak but I feel like I’m going to snap. 

I’m only a fairly skinny guy who cannot put on weight regardless how much I work out and eat though.

Ashley

Trained with a tiktoker - were gonna get burgers now @chebbosburgers

W2/D2 Back

Sylvester

The worthkout was gud - Jamie Oliver (my training partner)

Max Wilde

W2/D3 Legs

Eric

Briam

W2/D4 Arms

liam

Bernie Sanders would be proud of such Bern (burn).

Walter

W2/D5 Shoulders

I’m not sure if I’m doing something wrong but I feel no burn in my chest in the butterfly dumbbell workouts

Asis

W3/D1 Chest + abs

I’m not sure if I did the last exercise wrong. My forearms felt it the most for some reason.

W3/D2 Back

W3/D3 Legs

Donny

Great program, just wondering if I’m behind on my weekly schedule is it worthwhile doing two sessions in 1 day targeting different areas to catch up or not?

Is it possible for you to add somewhere that you can record write how much weight you use?

Simon

W4/D2 Back

Enrique

Always my favourite workout of the week, the pump is next level

Dylan Ching

W3/D4 Arms

Every workout gives that great burn I applaud you! One thing I couldn’t feel much of a burn on the shoulder shrugs. Is there anything I could be doing wrong?

W3/D5 Shoulders

Mohammad

W4/D1 Chest + abs

Honestly didn’t think I’d be making this much progress, I fractured my pelvis 3 years ago and haven’t been into a gym since that happened.
Until I signed up for this, so thank you for giving me the motivation to get back into it.

took a one week break, and almost had a hamstring injury during the 4th workout :s

Abdullah Kuhaily

W4/D3 Legs

Great I felt a great burn in biceps and triceps!

W4/D4 Arms

Again I can’t really feel a good burn with the last workout. I’ve been going slow and holding the contraction I’m not sure if it’s my form or not

Beau

W4/D5 Shoulders

Thought it was going to be too little volume but it was actually really good and challenging! Looking forward to trying the rest of the new sessions

Awesome workout. I couldn’t feel much of a burn in the chest during the bench press but I didn’t have my elbows flared out either I’m curious as to why I couldn’t feel a burn.

W5/D1- Chest

W5/D2- Back

W5/D3- Legs

Am I supposed to do the whole workout twice?

kassi

I’d like to know a little more about posture for the barbell workout for the triceps I found myself a little confused on the right posture to get a proper burn in the right area

W5/D4- Arms

A bit shorter than usual but got a good pump

Again I have an issue feeling the burn with shoulder press not sure if I have my arms too forward or maybe drop down (which I don’t think is the case since the weight I’m doing is low enough but not low enough to wear I don’t feel a burn) I just feel the burn in the wrong place if that makes sense more like my shoulder joints

W5/D5- Shoulders

Still not sure what I’m doing incorrectly on the last excercise with the machine but I find it difficult to feel a burn on my chest with it and I end up feeling more on my arms than anything.

W6/D1- Chest

W6/D2- Back

W6/D3- Legs

Love it!!! Always love arm days with you👏

Kenneth

W6/D4- Arms

Great workout felt the burn for every one

W6/D5- Shoulders

Ok this was fine, kinda makes me nervous for next.

Kiran

Pride 59 W1/D1- Chest

More details in the workouts and doing a separate tab for the 59 challenge so it doesn’t get confusing with the other workouts. Thanks

Back for dayz!
That was a good workout
Bring on the 8 weeks
#staymassive

Wasn’t able to get into the gym today, used home gym so had to substitute some exercises but was still a good lift for 2nd day of the challenge💪🏽💪🏽

Pride 59 W1/D2- Back

Great leg workout to follow and informative videos on proper form.

Giorgio Regaliza

Pride 59 W1/D3- Legs

Triceps for dayz!!
Killed my triceps 
Couldn’t quite get as much on the biceps due to injuring my elbow

Best arm workout iv had in a long time, gunna be feeling that one for a while.

Pride 59 W1/D4- Arms

Arms and shoulders in one day!
Going to be feeling this for a couple days!

Pride 59 W1/D5- Shoulders

Chest followed by my first ever spin class… now I’m f***ed

Pride 59 W2/D1- Chest

Cade

Pride 59 W2/D2- Back

Great session. I’m on a double refeed day this weekend so I had loads in the tank

W1/D1 Chest + abs

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