Name: Playbook - Warrior Fit - W6/D1 Push | Power
Uploaded: 2023-03-18T22:09:04.338Z
Duration: 45 min
Description: W6/D1 Push | Power

Push | Power

- Uphill Low Intensity on Treadmill 30 min

- Incline Bench Press 12,10,6,6
- Seated Arnold Press 12,10,6,6
- Bench Press 5 X 5
- Dumbbell Incline Flyes 3 X 8
- Close Grip Bench Press 3 X 8
- Dumbbell Kickbacks 3 X 10 each arm
- 1000 Single Unders

Incline Treadmill

- Lie down on the incline bench so that your neck and head are supported
- Your knees should be at a 90-degree angle with your feet flat on the floor
- Position yourself underneath the bar so that the bar is in line with your chest, hands slightly wider than your shoulders
- Bring the barbell down slowly to your upper chest
- Explode back up to your starting position using your pectoral muscles

Incline Bench Press

- Start with your palms inward/toward you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward/away at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- Lie down on the flat bench so that your neck and head are supported
- Your knees should be at a 90-degree angle with your feet flat on the floor
- Position yourself underneath the bar so that the bar is in line with your chest, hands slightly wider than your shoulders
- Bring the barbell down slowly to your chest
- Explode back up to your starting position using your pectoral muscles

Barbell Bench Press

- On an incline bench with your arms extended and palms facing each other, dumbbell in each hand
- Lower the dumbbells out to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell Incline Chest Fly’s

- Lie on the bench with your feet flat on the floor and grip the barbell with your hands around shoulder-width apart
- Brace your core and squeeze your shoulder blades together to stabilise your body
- Lower the bar slowly towards your sternum and press up powerfully
- Keep your elbows close to your sides to emphasise your triceps

Close Grip Bench Press

- From kneeling position 
- Keeping your back flat and your working arm next to your ribs, elbow bent at 90 degrees
- Extend your arm, bringing the dumbbell back and up until arm is parallel to the floor
- Lower back to starting position by bending your elbow
- Work both sides

Dumbbell Tricep Kickbacks

- Skip rope with rope passing under your feet once each jump

Single Unders

W6/D1 Push | Power

Killer workout, my first one so obviously kicked my butt!

John

Kicked my ass. I had to change a movement or two due to equipment but this was a good place to gauge my level of fitness. Great workout. Crazy sweat.

Phillip

Saul V

W1/D1 Push | Hyper

Have alternative to some stuff, don't have a back extension or rowing machine, just ran on treadmill for that.

Noah

Great workout. Really love the blend of functional training and bodybuilding style training. Really gets the heart rate going.

Nicole

W1/D2 Pull | Hyper

Great workout. My legs are smoked and my shirt is completely sweat through.

1 leg press will humble the hell out of you real quick.

Zach

Cameron

W1/D3 Legs | Hyper

Another great workout. I really enjoy this style of training. Especially being active duty military this fits right into my lifestyle

W2/D1 Push | Power

Another fantastic workout. Every workout gets your heart rate going and makes you sweat.

W6/D1 Push | Power

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