Name: Playbook - Ben Chidiebele - W6/D1 Push
Uploaded: 2021-09-27T21:04:32.432Z
Duration: 60 min
Description: W6/D1 Push

Khalil

- Incline DB bench 4 x 10

Superset:
- Chest press machine 4 x 10
- Landmine press 4 x 10

- Chest dips 3 x 10
- Arnold press 4 x 10
- Rope cable front raises 3 x 8-12
- Cable side raises 3 x 8-12 (each side)
- Incline skull crushers 3 x 12-15 
- Close grip push ups 3 x 12-15

- 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

- Chest press machine 4 x 10
- Landmine press 4 x 10

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

Incline machine chest press

- Begin in half kneeling position
- With your elbows slightly in front of you 
- Press the end of the barbell up 
- Reach full extension at the top
- Lower with control back to starting position

Landmine press

Superset

- 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

- 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

- 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

- 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

- Lying on an incline bench
- Raise barbell above you to full arm extension
- Hinge at the elbow lowering the barbell over and behind your head
- Extend your arms back up activating your triceps

Incline barbell skullcrusher

- 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

W6/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

W6/D1 Push

Community

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