Name: Playbook - Annie Openshaw - W3/D1 Push
Uploaded: 2023-03-12T18:11:01.945Z
Duration: 45 min
Description: W3/D1 Push

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 😊

Eden

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

- 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

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

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline chest 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. DUMBBEL LATERAL RAISES 4 x 10	
3B. DUMBBELL SINGLE ARM FRONT RAISE 4 x 10 (EACH SIDE)

- 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

10 reps each arm

Dumbbell alternating front raises

4A. BENCH ASSISTED PUSH UPS 4 x 10	
4B. ARNOLD PRESS 4 x 10

- Start with your hands elevated on a bench and just outside the shoulders
- Bend at the elbows, lowering your chest toward the bench
- Keep your core tight throughout the movement 
- Extend your arms, engaging your chest as you push yourself up to starting position

Bench assisted push-ups

- 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

5A. CABLE UPRIGHT ROW 3 x 10	
5B. CABLE LATERAL RAISES 3 x 10 (EACH SIDE)

- Hold a bar in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Cable upright row

- Stand perpendicular to the cable machine
- Grab the handles with your outside hand
- Raise the handle laterally to shoulder height
- Lower the handle with control
- Complete desired reps then repeat on the opposite side

10 reps each arm

Cable lateral raises

6A. HAMMER PRESS	
6B. HAND RELEASE PRESS UPS
6C. FRONT RAISE + LATERAL RAISE

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead, keeping the palms turned in
- Lower the dumbbells with control

Dumbbell hammer press

- Start with your hands just outside shoulder width
- Maintain a straight body line between shoulder and ankles by keeping your core tight
- Elbows bend along the body, they do not flare out 
- Bring your body down to the floor
- Lift hands off the ground at the bottom of the movement
- Press yourself back up to starting position

Hand release press up (toes or knees)

- 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
- Raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control

Dumbbell front raise + lateral raise

CIRCUIT

W3/D1 Push

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

Sooo challenging at the end. My arms are noodles

Caitlin

Jess

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

W3/D1 Push

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