Name: Playbook - Arev @endicci - WK 1/2 PUSH
Uploaded: 2022-10-01T14:56:01.141Z
Duration: 65 min
Description: WK 1/2 PUSH

Great workout to do within a little over an hour!

Amanda

Coming back from a herniated disc and this was very doable and challenging.

Diana

Kenzie

Myer

Adriana Arredondo

SO GOOD ! ♥️ Probably won’t be able to move my arms tomorrow, thanks 😮‍💨

Denice

Lauren

Madison

Great push day! Changed up the barbell bench set to match my powerlifting warmup and set. Kept everything else the same and my arms are feeling it for sure

Anonymous

this was my first time doing some of these exercises so i went for light weight, but i was still dead rip

Johanna

It was so good! Felt the pump like crazy :D

Janette

- 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 bench press

- Hands should be slightly outside shoulder width 
- Lower the dumbbells to the chest actively stretching your chest muscles 
- Press the weight upward by extending your elbows

Incline bench press

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide push up

BENCH & PUSHUP

- Point your elbows to the ceiling 
- Make sure elbows are not directly above shoulder but a little further back towards your ears
- Bending at the elbow lower the bar towards your head
- Fully extend up contracting your triceps

EZ Bar Skull Crushers

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

TRICEP SUPERSET

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position
- Bring elbows in slightly from 90 degrees

Dumbbell seated shoulder press

- Lead with your elbows
- Wrists should never come above the elbow
- Don’t use momentum to drive the movement

DB Lateral Raise

WK 1/2 PUSH

i wanted to skip today, bc i was so tired, but this workout made me feel so strong & empowered <3 thanks girlie

WK 1/2 PULL

I’m wabbling back to my car rn 🥲🤩🥳

Danielle

Jacky

🔥🔥🔥 it would be awesome if we could record how much weight we lifted!

WK 1/2 LEGS

I struggled with the tricep extensions I had to switch to a dumbbell 🥶

Erisa Adams

WK 3/4 PUSH

Grace

WK 3/4 PULL

Insanely good my quads have never felt like this before

Huma Aziz

Several of these exercises were a first for me and I’m actually looking forward to doing them again in the future!

WK 1/2 PUSH

Community

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