Name: Playbook - Ben Chidiebele - W2/D1 Push
Uploaded: 2021-09-27T20:59:21.533Z
Duration: 60 min
Description: W2/D1 Push

Demetrius

Ronin

Good workout need some abs and core in there though

Joseph Brown

Miguel

Short and sweet but still a killer workout. 2 thumbs up👍👍

Connor Reily

- Incline DB bench 4 x 8-12

Superset:
- DB flies 4 x 8-12
- DB hex press 4 x 8-12

- DB shoulder press 4 x 10
- Plate front raises 3 x 10
- Cable side raises 3 x 10 (each side)
- Cable kickbacks 3 x 10 (each side)
- Straight bar tricep pushdown 3 x 10
- Bench dips 3 x 15-20

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline DB chest press

- DB flies 4 x 8-12
- DB hex press 4 x 8-12

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

Incline DB chest fly

- Start on an incline bench
- Hold DB together directly over your chest
- Lower down to your chest and press back up
- Do not rest DB on your chest

Incline hex press

Superset

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

DB seated shoulder press

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise

- 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

- Keeping your arm parallel to the floor
- Fully extend your arm back squeezing your tricep

Cable tricep kickback

- 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

Tricep pushdown (straight bar)

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips (add weight if desired)

W2/D1 Push

I’ve been following Ben for a while and finally decided to get his program, first workout done and I can’t wait to work with him more!

Braxton

Liked it so much, started a 2nd round today

Michael

W1/D1 Push

Loved it hated the legs and back on the same day bc I skipped yesterday but I’m definitely paying for it

Kadin

W1/D2 Pull

My legs are killing me!!! But great workout!!!

Apparently I haven't been working out my legs til today...

Greg

W1/D3 Legs

Couldn’t do all of the workouts bc I have a torn labrum but it’s definitely a killer workout

W2/D1 Push

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