Name: Playbook - Big Esa - W1/D2 PUSH DAY: CHEST SHOULDERS & TRI’S
Uploaded: 2023-03-21T19:09:02.187Z
Duration: 100 min
Description: W1/D2 PUSH DAY: CHEST SHOULDERS & TRI’S

Again I’m thankful for having founding your workout program. Today was also a very good session. Right now my chest and triceps are bumped up.

Fichel

Can I adjust the e rest times especially for the compound lifts up to 2 mins?

Abdullah

Very good chest and shoulder pump Alhamdulillah

Asif

Haris khan

Sofian

Started the program for the second time. I really love, feeling much stronger but still a long way to go 💪

BOOM! Alhamdulilah MONTH 2 WEEK 1 Push day completed last night (forgot to mark as complete) - continuing  the journey for the second month Once again a smashing work out. BarakAllahu Feek

Zakariya

Absolute killer workout. Feel soo pumped.

Mostafa

Incredible workout, once again was very intense alhamdulilah. Very happy with these workouts 🫡

Shafie

The 2nd workout of a the week will be a push workout focusing on chest, shoulders & triceps 

Important Notes:
When there is a decrease in the amount of reps you should INCREASE the weight you’re lifting. Challenge yourself and exercise Progressive Overload.

- Grab resistance band of decent resistance and hold with palms facing towards ceiling and elbows tucked in
- Pull band away from body
- Return to starting position

Band external rotations

- Grab band just a bit more than shoulder length and position it below navel 
- Rotate arms until band is behind body 
- Return back to starting position

Band shoulder dislocates

Warm Up

- Start by standing tall, with feet staggered, 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

Cable chest flies

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly
- Lower down until the bar touches your chest
- Pause for 2-3 seconds
- Press up engaging your chest

Pause bench press (2-3sec)

- Begin by lying back on an incline bench with dumbbells above your chest
- Press the dumbbells up engaging your chest
- Lower the dumbbells to chest level

Dumbbell incline press

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a controlled movement

Dumbbell seated lateral raise

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

Cable single arm tricep extension

W1/D2 PUSH DAY: CHEST SHOULDERS & TRI’S

Junayd

Just got done with my first workout in Ramadan coach, loving it big time!

Ramiz

Hamaas

W1/D1 PULL DAY: BACK & BICEPS

Like the last two times this session was also one of the best leg session I’ve ever had.

W1/D3 QUAD FOCUSED LEG DAY

King Faysal

Boom, third workout of the year smashed 💪🏼

W1/D4 UPPER BODY

First week of training in the new year done alhamdulilah. Cant wait for the new programmes.

First week of the second month complete alhamdulilah! Feeling stronger than ever before.

W1/D5 LOWER BODY

Sahil

Imthiaz

Restarted my second month of the training programme from week 2 last night, couldn’t train for a few weeks - but we back & feeling strong once again. Alhamdulilah. ‏جزاك الله خيرا Esa

W2/D1 PULL DAY: BACK & BICEPS

Muhammed

W2/D2 PUSH DAY: CHEST SHOULDERS & TRI’S

Alhamdulilah fantastic as always!Feeling myself get stronger and absolutely loving it (accidentally pressed 4 stars instead of 5)

Great Workout on to next one inshallah☝🏽

W2/D3 QUAD FOCUSED LEG DAY

Probably the most challenging workout yet! Wow, really enjoyed it. Alhamdulilah

W2/D4 UPPER BODY

2 weeks finished alhamdulilah! Lovely programme, jazakallah khair esa! 2 more weeks to go!

W1/D2 PUSH DAY: CHEST SHOULDERS & TRI’S

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