Name: Playbook - Ben Chidiebele - W5/D4 Push
Uploaded: 2021-09-27T21:04:01.544Z
Duration: 60 min
Description: W5/D4 Push

Jackson

- DB bench press 5 x 5 (HEAVY)

Superset:
- Incline DB chest flies 3 x 10
- Incline hex press 3 x 10

- DB shoulder press 4 x 8-12
- DB side raises 3 x 10
- Plate front raises 3 x 10
- Close grip push ups 3 x 10
- Tricep pushdown 3 x 10
- Bench dips 3 x 15

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

DB flat bench press (HEAVY)

- Incline DB chest flies 3 x 10
- Incline hex press 3 x 10

- 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

- 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)

- 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

- Thumb and pointer finger close  (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Close grip pushups

- 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)

W5/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/D4 Push

W4/D5 Pull

W4/D6 Legs

W5/D1 Push

W5/D2 Pull

W5/D3 Legs

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

W5/D4 Push

Community

More workouts from Ben Chidiebele