Name: Playbook - Auralee Strege - W1/D5 Push/Pull / Thursday / Wk 1
Uploaded: 2022-08-23T20:14:29.719Z
Duration: 60 min
Description: W1/D5 Push/Pull / Thursday / Wk 1

THURSDAY:

Push/Pull

Warm Up: Before you begin, I recommend completing one of the “Warm Ups” in the app selection.

Workout: Perform all sets and reps of one exercise before moving onto the next. Go as heavy as possible while maintaining excellent technique.

-Barbell Bench Press 4 x 8 @ 75 (4:2:1 tempo)
-DB Close Grip Bench Press 4 x 12 @ 75
-3 Point Dumbbell Row 4 x 8 @ 90
-Barbell Shoulder Press 4 x 8 @ 90

SUPERSET:
-Dips 4 x 8  
-1 for 2 DB Hammer Curls 4 x 6 @ 2 min

Workout: Perform all sets and reps of one exercise before moving onto the next. Go as heavy as possible while maintaining excellent technique.

-Barbell Bench Press 4 x 8 @ 75 (4:2:1 tempo)
-DB Close Grip Bench Press 4 x 12 @ 75
-3 Point Dumbbell Row 4 x 8 @ 90
-Barbell Shoulder Press 4 x 8 @ 90

SUPERSET:
-Dips 4 x 8  
-1 for 2 DB Hammer Curls 4 x 6 @ 2 min

-Grip the bar with a slightly than shoulder width
-Bring the bar down for a 4 second count to about 1-2 inches from your chest
-Pause for 2 seconds keeping tension in your chest
-Push the bar straight up in 1 second squeezing your chest at the top

Modifications: use lighter weight and or shorten the range of motion on the bench press

Barbell Bench Press (4:2:1 tempo)

-Lay on your back with a dumbbell in each hand 
-Place the dumbbells together side by side and press them over your chest
- Lower the dumbbells in keeping your elbows close to your sides
- Press the dumbbells back to the starting position

Modifications: use lighter weight or shorten the range of motion on the press

DB Close Grip Bench Press

-Place one knee and hand on a bench with your arm straight 
-Place your other leg on the ground at a straight angle
-Row toward your hip with control

Modifications: use lighter weight

3 Point Stance Dumbbell Row

-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 making sure not to arch your back while pressing 
-Lower the bar back down to the starting position with control

Modifications: use lighter weight

Barbell Shoulder Press

Workout

SUPERSET:
-Dips 4 x 8  
-1 for 2 DB Hammer Curls 4 x 6 @ 2 min

-Use a pair of dip bars or something similar 
-Lower your body by bending your elbows while leaning slightly forward
-Lower down until your shoulders are at 90 degrees or slightly below
-Press your body back up to the starting position keeping your core tight and flexing your triceps at the top

Modifications: use lighter weight or do bench dips instead

Dips

-Stand with feet shoulder width holding a dumbbell in each hand with a neutral grip
-Hold one dumbbell in an isometric hold as you lower then curl the other dumbbell towards your shoulder, squeezing your bicep at the top
-Lower the dumbbell back to the starting position with control
-Now do an isometric hold as you begin to move your other arm into a curl
-Once you have finished curling each side, curl both dumbbells at the same time, this is one rep when you've completed this sequence 

Modifications: use lighter weight or shorten the range of motion on the curls

W1/D5 Push/Pull / Thursday / Wk 1

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