Name: Playbook - Albert Pepaj - W1/D1 Push
Uploaded: 2022-03-19T15:45:18.653Z
Duration: 90 min
Description: W1/D1 Push

AJAQ

Awesome!! 
Day One has been completed! and I’m feeling your workouts and app has come into my life at the right time and will help me change my body and mind to live a happier, healthier life!!
Thank you so much!

Stephen

James kofi Acquah

Dominique

Boby

- On a flat bench, grab the barbell a little wider than shoulder width 
- Slowly lower the bar to your chest 
- Press the barbell up towards the ceiling as you engage your pecs

Bench press

- Hold DB's at your shoulders to start 
- Keeping a long spine, press DB's overhead as you engage your shoulders 
- Press with force and lower slowly

Db shoulder press

DB incline press

- Stand in a staggered stance with arms out to the sides and a slight bend at the elbows 
- Keeping your spine long and core engaged, bring both hands together on a downward angle 
- Squeeze into your pecs as you bring cables together

High-Low cables flies

- Sit on an incline bench and hold bb at an angle 
- Bend at the elbows and lower bb behind you 
- Lengthen arms fully as you contract the tricep 
- Keep your elbows stabilized and your shoulders pressed down throughout

Skullcrushers

- Sit on a bench with a long spine 
- Hold DB's down by your sides with palms facing your body 
- Raise DB's laterally keeping your elbow slightly bent 
- You should feel it in your medial delt

DB lateral raise

Superset

Rope PD

W1/D1 Push

Leandro Messias

Jahangir

W1/D2 Pull

This workout was great!!! My legs are on🔥🔥🔥

Thomas

Jimmy

Irslam

W1/D3 Legs

A 🔥 workout. I feel my triceps burning.

W2/D1 Push

W2/D2 Pull

W2/D3 Legs

Every time i feel amazing with your workouts

Quick and effective workouts are always being changed

W3/D1 Push

Love the way you always switch the workouts up

W1/D1 Push

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