Name: Playbook - Alice (Pineapplebrat) - Push Day
Uploaded: 2023-10-04T17:16:29.370Z
Duration: 75 min
Description: Push Day

Mariela

Rachel seay

This is my go-to shoulder, chest, and tricep workout 💪🏼

Use this to open up your chest muscles and move your rotator cuffs around. The closer your hands, the more challenging it becomes.

Shoulder Mobility Warm-up

I use this as an opportunity to open my shoulders, stretch my lats and obliques from side to side, and to stretch my hamstrings.

I love face pulls! These are a bit tricky at first to get the movement down correctly. 
If you don’t have the attachment that I am using, use the rope attachment.

Cable Face Pulls

This exercise will be a pyramid lift— Meaning you will be increasing the weight with each set. 
Start with a lower weight that you can achieve 12 reps with, but still struggle a bit. Then increase the weight by around 2.5-5 lbs with each set.

Dumbbell Side Raises

Try lowering the weight and focusing on a brief isometric hold and slow eccentric movement for this exercise.

Dumbbell Front Raises

This is a great regression movement from the regular push-up. 

The higher the surface, the easier this movement becomes. 
I have been using the stairs and keeping track of my reps. Once I can perform about 25 with ease, I will go down a step.

Elevated Push-ups

This workout is pretty difficult after the failure sets of push-ups!

Incline Bench Dumbbell Press

For this exercise, you can do regular body weight dips, or use a band for assistance. The assisted dip/pull up machine is another option!

Assisted Tricep Dips

Push Day

Chelsea

Was a GREAT pump session! 💪 Definitely pushed me!

Samantha

Becky

Full Shoulder Workout

It was a little out of frame but still really good

Lizvette

Lovely

Lower Body Mobility Warm-up

Pull Day Workout

Holy crap that was a killer in the best way. Mind and body.

Jordanna

Glute Focused Leg Day

It was awesome!
One possible recommendation is I wish I could filter workouts by equipment available if that were possible but I really love this app and the workouts

Marissa

Liliana

Back/Biceps

Viktor

Chest and Triceps

Definitely feel this workout! Loving it💪🏻

It was tough but I feel great afterwards!

Mikalaya

Bulgarian split squats with a pulse = WOW 🥵🥵

Leg Day 🦵🏼

I’m not gonna lie, i couldn’t finish the sets 😆! 🔥 it was too much for my beginner abs. BUT this will be my goal; wothin time to come back to it & get through the whole workout!

Maxwell

🔥 Abdominals

Bailey

Legs

Back and Biceps

I wish you had more joint mobility and health stuff built into your workouts/maybe I’m missing that section

Push Day

Community

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