Name: Playbook - Ally Lewis - Push 3
Uploaded: 2023-02-13T20:01:43.675Z
Duration: 60 min
Description: Push 3

Jonah

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly
- Lower down until the bar touches your chest
- Press up engaging your chest

Barbell flat bench press

- Hold dumbbells around shoulder width apart
- Lower towards your chest
- Keep elbows close to your sides to engage triceps
- Press the back up to starting position

Tricep Press

- 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

- Lying on the bench with knees bent 
- Lower one weight to your chest, holding the other in the starting position 
- Press dumbbell back up over your chest and repeat with the other arm

Alt Dumbbell Chest Press

- 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

- 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

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

Push 3

Good workout! Legs are definitely jello now!

Isaiah

Ralyn

This is definitely not a beginner workout. I'm getting back into going to the gym, and I stuck with it, but imagine it's your first time ever setting foot in a gym. Single leg RDLs? 15 reps of a hip thrust? This one is difficult for someone marginally comfortable in a gym. Confidence is built, not a spontaneous thing you jump into. And a gym is an intimidating place

Kristen Bennett

Legs day 1 week 1

Tough as shit. Not sure why I picked arms when I have to wash my hair today 😂

Jessica

Ashley Belcher

Alyssa

Chest tri shoulder 1

Lucia

Cardio & core

Alex

This had the best amount of “push yourself” and “damn I’m dead”

Shannon

Legs 2

Not me dying during the 21s 🙃 so hard but so good!!!

Back & biceps week 1

Loving this beginner gym program so far !

Legs 1 week 2

Push 2

Whew feeling stronger and fitter already 👍🏾

Cardio & Core 2

Jenna💕

The iso curls are my fav!!! Such a burner

Pull 2

The jumping lunges had me dead at the end 😩

Legs 1 week 3

Really wasn’t feeling the gym today. But after this workout I feel amazing! So happy I did it!!

Push 3

Community

More workouts from Ally Lewis