Name: Playbook - Ben Chidiebele - W4/D4 Push
Uploaded: 2021-09-27T21:02:48.064Z
Duration: 60 min
Description: W4/D4 Push

Jackson

- Incline BB bench 5 x 5 (HEAVY)
- DB hex press 3 x 10
- Low to high chest flies 3 x 10
- Smith machine shoulder press 4 x 10

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

- DB overhead tricep extensions 3 x 10
- Cable kickbacks 3 x 10 (each side)
- Bench dips 2 x failure

- 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 (HEAVY)

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

Hex 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

- Start by sitting with the bar at your chin
- Press directly up overhead
- Lower slowly back to starting position

Smith machine shoulder press

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

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

DB overhead tricep extension

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

Cable tricep kickback

- 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)

W4/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/D4 Push

W2/D5 Pull

W2/D6 Legs

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/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

W4/D4 Push

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