Name: Playbook - Ben Chidiebele - W1/D1 Push
Uploaded: 2021-09-27T20:57:32.153Z
Duration: 60 min
Description: W1/D1 Push

Caio Vinicius G

Crazy burn definitely what I’ve been looking for!

Ronin

Eli Merrick

Week one day one finished with a nasty pump!!

Micheal

Kendal

Mannnnn this work out was great can’t wait to see the progress

Miguel

Michael

Gerrell Bradley

Love it . Can’t wait to see the progression over the weeks

Kris

This workout hitting different 💪🏿💪🏿

Bayshawn

Patrick

Alex

Amazing just amazing, looking forward to keep working with you and make great progress!

Renee Reyes

crazy workout bro. first night back in the gym after dealing with covid and this put me back on track 💪🏽 looking forward to finishing this entire program

Khalil

Good for the start ready to see what’s more to come!

Cameron

- Incline BB bench 4 x 8-12
- DB bench flyes 3 x 10
- Pushups 2 x 15-20, then 1 x Failure
- BB military press 4 x 8-12

Superset:
- Cable side raises 3 x 10 (each side)
- Cable front raises 3 x 10

- Tricep rope pushdowns 3 x 10
- Tricep DB kickbacks 3 x 12-15 (each side)

- 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

Incline barbell bench press

- Keep bend in elbow constant throughout the full ROM
- Achieve a good stretch at the bottom

Incline DB chest fly

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Pushups

- Start with your arms at 90 degrees
- Press the barbell straight up
- Lower with a slow controlled motion

Barbell overhead press

- Cable side raises 3 x 10 (each side)
- Cable front raises 3 x 10

- With the outside arm, cable across your body, arm fully extended 
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position

Cable side raise

- Hold the rope with your palms facing each other
- Raise until shoulder height pausing at the top 
- Lower with a slow controlled motion

Cable front raise

Superset

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Tricep pushdown (rope)

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

W1/D1 Push

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