Name: Playbook - Zac Perna - W3/D1 Push (chest focused) and Abs
Uploaded: 2022-01-13T22:17:23.451Z
Duration: 45 min
Description: W3/D1 Push (chest focused) and Abs

Chest activation: 2 x 10 
- Incline machine press 8/6
- Barbell military press 10/10
-Close grip benchpress 10/10

Superset:
- Lying cable raises 15/15/15
- Cable chest flyes 12/12/12

Superset: 
-Rope pushdowns 10/10/10
Rope overhead extensions 6/6/6

Dips: 2 x to failure

Superset:
- Basic crunch weighted 3 x to failure
-Oblique twist  3 x 10

- Position your hands at chest height
- Push straight out 
- Pause at the top then return to starting position under control

Incline chest press machine

- With the barbell overhead and arms extended, elbows forward
- Lower weight down to your chin and press back up overhead

Barbell military press

- Keep your hands close and elbows close to your body
- As you extend your arms engage your chest

Smith machine close grip bench press

Chest activation

- Lying face up on a bench and cables crisscrossed
- Raise your arms to shoulder height, pausing at the top 
- Lower back to starting position

Lying cable shoulder raise

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return to the initial position

Cable flies

Superset

- Start with your arms at about 90 degrees 
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Stay upright and don't allow for your shoulders to overpower

Tricep rope pushdown

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope overhead extension

- Begin with hands on the bars and feet elevated off the floor
- Lower down until body dips below the height of your elbows
- Extend elbows to lift back up

Dips  ( 2 x to failure)

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Basic crunches (each set to failure)

Oblique cable twists

W3/D1 Push (chest focused) and Abs

Milan

Gonna have nightmares about those 50 reps 😵

Koby

Jack

W1/D1 Push (chest focused) and Abs

Great workout today! 2 days in and I’m feeling like a monster 💪😉😂

Zach Shearing

Miha

W1/D2 Pull (width focus)

Edwin

Jesse Muir

W1/D3 Legs ( hamstring and glute focus)

Sebastian

W1/D4 Push  (shoulder focus) & Abs

Ragheb

W1/D5 Pull (upper back focus)

Brady Cash

Check the timing on this one 
Workout is not 45mins
Maybe add some sets or exercises

Alex

W1/D6 Legs (quad focus)

W2/D1 Push (chest focused) and Abs

Thank you Zachary that was quite an exquisite workout.💂🏻‍♂️

W2/D2 Pull (width focus)

Defo my fave so far liked the extra volume

W2/D4 Push  (shoulder focus) & Abs

W2/D5 Pull (upper back focus)

me calves are pulverised ninja blender style 🥲

Goodluck trying to drive home in a manual after this workout. Quads and calves absolutely fried

Dion

W2/D6 Legs (quad focus)

Felt much stronger after a rest day 😆sick workout

W3/D2 Pull (width focus)

Trent

W3/D3 Legs ( hamstring and glute focus)

Fucking awesome. Someone came up and asked if I was John Cena?! Jk, solid workout - got a great pump. Feeling stronger. Lessgooooo 💪🏽

W3/D4 Push  (shoulder focus) & Abs

Savageeee- keep forgetting to mark when I’ve done because I’m achey and in need of food😂😂

W3/D5 Pull (upper back focus)

Could add a little bit more hypertrophy work for quads. But apart from that, killer workout!

W3/D1 Push (chest focused) and Abs

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