Name: Playbook - Aaron Miller - W4/D2 Push Day
Uploaded: 2023-07-03T20:31:09.086Z
Duration: 90 min
Description: W4/D2 Push Day

Brax

You'll be focusing on all "push" movements for chest, triceps, and shoulders.

- With a bench set to a slight incline - less than 45 degrees - lay back and kick both dumbbells with your knees to your chest.
- Press straight up toward the ceiling, with your feet digging into the floor and elbows 6" from your ribs.

DB Incline Press

- Lie down on a flat 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 front of you at shoulder width.
- Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times. This will be your starting position.
- 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 coming down slowly.

DB Flat Bench Press

- Move levers so that the handles are taller than you in height, so you can have a good deep stretch.
- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let you arms return to the initial position
- Move through your shoulders and not your arms

Cable Decline Chest Fly

- Place levers lower, so that you are grabbing handles with tension already applied to chest.
- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest (where hands meet shoulder height)
- Pause and let you arms return to the initial position
- Move through your shoulders and not your arms
- Get a deep stretch at the bottom of every movement

Cable Incline Chest Fly

- Attach a V-Bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
- Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. The thumbs should be higher than the small finger. This is your starting position.
- Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
- After a second hold at the contracted position, bring the V-Bar slowly up to the starting point. Breathe in as you perform this step.
- Repeat for the recommended amount of repetitions.

V-Bar Tricep Extension

- With your hand, grasp a single handle attached to the high-cable pulley using a neutral grip. You should be standing directly in front of the weight stack.
- Now pull the handle down so that your upper arm and elbow are locked in to the side of your body. Your upper arm and forearm should form an acute angle (less than 90-degrees). You can keep the other arm by the waist and you can have one leg in front of you and the other one back for better balance. This will be your starting position.
- As you contract the triceps, move the single handle attachment down to your side until your arm is straight. Breathe out as you perform this movement. Tip: Only the forearms should move. Your upper arms should remain stationary at all times.
- Squeeze the triceps and hold for a second in this contracted position.
- Slowly return the handle to the starting position.
- Repeat for the recommended amount of repetitions.

Rope Unilateral Tricep Extension

- With your right hand, grasp a single handle attached to the high-cable pulley using a pronated (palms facing down) grip. You should be standing directly in front of the weight stack.
- Now pull the handle down so that your upper arm and elbow are locked in to the side of your body. Your upper arm and forearm should form an acute angle (less than 90-degrees). You can keep the other arm by the waist and you can have one leg in front of you and the other one back for better balance. This will be your starting position.
- As you contract the triceps, move the single handle attachment down to your side until your arm is straight. Breathe out as you perform this movement. Tip: Only the forearms should move. Your upper arms should remain stationary at all times.
- Squeeze the triceps and hold for a second in this contracted position.
- Slowly return the handle to the starting position.
- Repeat for the recommended amount of repetitions and then perform the same movement with the o

Cable Unilateral Tricep Extension

W4/D2 Push Day

Kicked my ass.  First time back in the gym in a while.  Thanks bro!

Mike

Csusb2014!

Vitor

W1/D1 Leg Day

This was my first workout with the program cause I like to do chest day on Sunday’s(gym is less busy) and honestly it was the best chest day I’ve had in awhile. I consider myself pretty experienced in the gym and I’ve been following Aaron for awhile so I was curious about his workout plan. Excited to workout for the week after todays successful gym session!

Dillon

uer1992

W1/D2 Push Day

Mark

Man these workouts are killer glade I got this app

Robbie

It was incredible, I really felt the work on my body.

Brian

W1/D3 Pull Day

kade

Awesome! Had to skip the hangin knee ups… sore from yesterday 😂

W1/D4 Legs Day (Hamstring focus)

Alberto Moreno

W1/D5 Push Day (Shoulder focus)

Adam

I meant to put 5 😩😂 Great Pull Day! 💪🏽

Prince

W1/D6 Pull Day

W2/D1 Leg Day

Went heavier weight today & man my chest & arms are on 🔥🔥🔥 thank youu!

W2/D2 Push Day

Skipped the last three cuz our machine broke 🥲

Gonna do the arm day mod now 💪🏼

W2/D3 Pull Day

W2/D4 Legs Day (Hamstring focus)

W2/D5 Push Day (Shoulder focus)

W2/D6 Pull Day

W3/D1 Leg Day

Chest/Triceps wasn’t usually one of my favorite days.. but after I started training with you, man I am feeling that burn & I like it! Thanks! 🔥👏🏽

W4/D2 Push Day

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