Name: Playbook - Arev @endicci - WK 3/4 PUSH
Uploaded: 2022-10-01T14:56:01.343Z
Duration: 75 min
Description: WK 3/4 PUSH

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

Erisa Adams

- Lower the barbell to the top of your chest
- Slowly raise the bar and keeping it close your body (don’t raise the bar out in front of you, imagine it going up and above your head) 
- Lower with a slow controlled motion

Standing OH Barbell Press

- 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 bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Smith Machine Incline Bench Press

Exercises completed back to back with no rest. Shoulder exercises is a drop-set

TEMPO: 2 second hold at bottom of rel

- 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 straight bar tricep pushdown

DROP-SET: 
1.  10 reps
2. Drop weight - do another 10 reps
20 reps = 1 set

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

DB Lateral Raise

TRICEP & SHOULDER

Repeat back to back for one arm before doing the superset on the next arm

- Keep the cable behind your head
- Keep the elbow in fixed position as you lower the cable handle 
- Extend your arm and pull the cable away from your opposite shoulder and in line with your elbow

Single Arm Tricep Cable Extension

- Hold onto a rig and lean away with a cable attachment in your free hand 
- Raise the cable laterally up to head height 
- Lower the cable 
* Work both sides

Leaning DB lateral raise

WK 3/4 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

WK 1/2 PUSH

Myer

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

Johanna

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

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 3/4 PUSH

Community

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