Name: Playbook - Alec Davila - Week 1 Day 1: Push workout
Uploaded: 2022-06-16T23:06:27.738Z
Duration: 90 min
Description: Week 1 Day 1: Push workout

Nikki Peoples

Started it all over again today!  A little stronger than last time!  Love it!

Janet Callahan

- 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

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- Get a good stretch 
- Cross your arms over at contraction
- Alternating which arm is in front

Cable crossovers

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Stand tall, abs engaged and upper arms locked at your sides
- Press the V-bar down until your elbows are straight
- Bend the elbows to return to the starting position

V-bar tricep extension

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

Week 1 Day 1: Push workout

Rachael

Week 1 Day 2: Pull workout

Week 1 Day 3: Legs workout

Would like to see an extra evolution or two but creates a phenomenal pump as it is

Joseph Gordon

Week 1 Day 4: Chest & Back workout

Week 1 Day 5: Shoulders & Arms workout

Adding a warmup before this workout is a good idea.

Week 1 Day 6: Legs workout

Rest day

Love it!  Just what I needed is more reps!❤️

Week 2 Day 1: Push workout

Week 2 Day 2: Pull workout

My legs are shaking!  So good knowing I worked them hard!

Week 2 Day 3: Legs workout

Week 2 Day 4: Chest & Back

Week 2 Day 5: Shoulders & Arms

Week 2 Day 6: Legs

Week 2 Day 7: Rest

Week 3 Day 1: Push

Week 3 Day 2: Pull

Week 3 Day 3: Legs

Always a good one!  Love your workouts!  Very challenging

Week 3 Day 4: Chest & Back

Week 3 Day 5: Shoulders & Arms

Week 3 Day 6: Legs

Week 3 Day 7: Rest

Excellent!  My arms are burning!!A good feeling knowing I worked them hard

Week 4 Day 1: Push

Week 4 Day 2: Pull

Week 4 Day 3: Legs

Week 4 Day 4: Chest & Back

I’ve gotten stronger since the last time I did this one!  I can curl 45 lbs!!  Amazing!

Week 1 Day 1: Push workout

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