Name: Playbook - Ben Chidiebele - W3/D1 Push
Uploaded: 2021-09-27T21:00:12.437Z
Duration: 60 min
Description: W3/D1 Push

Jackson

- Incline BB bench 4 x 8-12 (last set drop set)
- Machine chest flies 3 x 10
- Chest dips 3 x 8-12
- BB military press 4 x 10
- Alternating DB front raises 3 x 12-15 
- DB side raises 3 x 12-15 
- DB kickbacks 3 x 10 (each side)
- Tricep pushdowns 3 x 15

- 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

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Machine chest fly (pec deck)

- Bend at the elbows to come straight down, keeping your chest upright for tricep emphasis 
- Bend at the elbows to come down, leaning forward for chest emphasis 
- Extend your arms engaging your chest/triceps to come up

Dips

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

Barbell overhead press

- Hold the dumbbells in front of you with palms facing each other
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Alternating DB front raise

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

DB side raises

- 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

DB tricep kickback

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

Tricep pushdown (rope)

W3/D1 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

W3/D1 Push

Community

More workouts from Ben Chidiebele