Name: Playbook - Ben Chidiebele - W2/D4 Push
Uploaded: 2021-09-27T20:59:46.872Z
Duration: 60 min
Description: W2/D4 Push

- BB flat bench 5 x 5 (HEAVY)
- Chest press machine 3 x 8-12
- Low to high chest flies 3 x 8-12
- Arnold press 5 x 8-12
- Seated DB side raise 3 x 10
- Tricep pushdown 3 x 10
- BB skull crushers 3 x 12-15

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Barbell bench press (HEAVY)

- Start by sitting with back flat 
- Press out and up until arms are extended
- Return to start and repeat

Incline machine chest press

- Start by standing tall, with feet together, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Low-to-high cable chest fly

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower in reverse with a slow and controlled movement

Arnold press

- Keep a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower with a slow and controlled movement

DB side raises (seated)

- 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)

- Bending at the elbow lower the bar towards your head
- Fully extend up contracting your triceps

Barbell skullcrusher

W2/D4 Push

Demetrius

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

Ronin

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

W1/D4 Push

Miguel

W1/D5 Pull

Barley could do the planks at the end but amazing workout

Khalil

W1/D6 Legs

Good workout need some abs and core in there though

Joseph Brown

W2/D1 Push

Stephen Stroud

W2/D2 Pull

Thank you for the work out now ima struggle to use the toilet 😂😂

W2/D3 Legs

W2/D5 Pull

W2/D6 Legs

Jackson

W3/D1 Push

No improvement im just slowly getting back too it

W3/D2 Pull

My legs might fall off but hell of a workout

W3/D3 Legs

W3/D4 Push

W3/D5 Pull

wont be able to walk but good leg day 😂

W3/D6 Legs

W4/D1 Push

W4/D2 Pull

W4/D3 Legs

W4/D4 Push

W4/D5 Pull

W4/D6 Legs

W5/D1 Push

W5/D2 Pull

W5/D3 Legs

W5/D4 Push

W5/D5 Pull

W5/D6 Legs

W6/D1 Push

W6/D2 Pull

W6/D3 Legs

W6/D4 Push

W6/D5 Pull

First six week program done! excited to do it all again

W2/D4 Push

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