Name: Playbook - Annie Openshaw - W1/D1 Push
Uploaded: 2023-03-12T18:11:01.650Z
Duration: 45 min
Description: W1/D1 Push

Is there another option for the tricep bench dip? I couldn't do it properly

Eden

Sooo challenging at the end. My arms are noodles

Caitlin

Jess

Amazing workout for beginners in the gym.

Ashley

PUSH WORKOUT:

This workout is built up of sets, supersets and a mini circuit 

For each set complete part A and then immediately complete part B if present (and part C if applicable)
Rest for time stated between sets.

Make sure you complete ALL reps

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell military press

2A. DUMBBELL CHEST PRESS 4 x 10
2B. DUMBBELL REVERSE FLYS 4 x 10

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell bench press

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Dumbbell bent-over reverse fly

SUPERSET

3A. DUMBBELL LATERAL RAISES 4 x 10	
3B. DUMBBELL FRONT RAISES 4 x 10

- Start in a standing position with a dumbbell in each hand
- Raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control

Dumbbell lateral raise

- Hold the dumbbells in front of you with palms facing toward you 
- Keep a slight bend at the elbow
- Raise the dumbbells forward and up to shoulder height 
- Lower the dumbbells with control

Dumbbell front raises

4A. ARNOLD PRESS 3 x 10		
4B. BENCH DIPS 3 x 12

- From a seated position, hold dumbbells at chest level with palms facing your body
- Press the dumbbells up while rotating palms to face forward
- Lower the dumbbells rotating back to starting position

Dumbbell seated arnold press

- Place your hands on the front edge of the bench just outside your hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms, engaging your triceps as you press back up to starting position

Bench dips

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

Cable tricep pushdown

6A. SHOULDER TAPS
6B. DUMBBELL UPRIGHT ROWS
6C. AROUND THE WORLDS	
6D. SHOULDER PRESS

40 sec ON/20 sec OFF

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side
- Working back and forth for time or reps

Shoulder taps

- Standing with your feet staggered and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

- Stand holding a dumbbell in each hand, palms facing away from your body
- Bring the dumbbells outward and upward to overhead
- Reverse the movement back down to starting position

Dumbbell around the worlds

- Seated with your 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

CIRCUIT

W1/D1 Push

Maybe keep both exercises in supersets with the same equipment. E.g., barbell and dumbbells are not in the same location of my gym.

Killlingggg ittt!!!! Love the pain and gain!! Thanks!

Shreya Sindhu

W1/D2 Glutes & Hamstrings

W1/D3 Pull

W1/D4 Quads

Kenzie

I'm sorry, but I hate circuits 😬
Especially with exercises where we have to (almost) jump because even with the highest support bra, my boobs can't take it.
Maybe you could add a tab somewhere in the between the programs with stretching exercises we can do? After 5 days of workouts my body needs it

Sujeilee

W1/D5 Full Body + Core

W2/D1 Push

W2/D2 Glutes & Hamstrings

W2/D3 Pull

W2/D4 Quads

W2/D5 Full Body + Core

Fun!
One point of improvement: not having to change the height bench within a superset. I ended up doing the push-ups on the floor for convenience 😊

W1/D1 Push

Community

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