Name: Playbook - Big Esa - W4/D2 PUSH DAY: CHEST SHOULDERS & TRI’S
Uploaded: 2023-03-21T19:09:02.279Z
Duration: 100 min
Description: W4/D2 PUSH DAY: CHEST SHOULDERS & TRI’S

ALHAMDULILAH! FINAL PUSH DAY, AND I HIT A PR! SO GLAD ALHAMDULILAH

Haris khan

Good session 👌 managed to hit 110 on bench with ease & no spotter and that's a massive improvement for me, I use to struggle at 90kg due to shoulder issues from rugby. But my brother Esa really helped me out and pushed me further with this program and I'm so happy with my improvement wouldn't of been able to do it without my brother 💪☝️

Shafie

The 2nd workout of 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

[DROP SET ON THE FINAL SET. AFTER COMPLETING YOUR REQUIRED REPS LOWER THE WEIGHT BY AROUND 20% AND GO TO FAILURE]
- 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 [HIGH WEIGHT X LOW REPS]

- Start by lying down with hands close together on the barbell & elbows tucked in
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip bench press

- 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 bench press

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

Barbell military press

[DROP SET ON THE FINAL SET. AFTER COMPLETING YOUR REQUIRED REPS LOWER THE WEIGHT BY AROUND 20% AND GO TO FAILURE]
- 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 
- Complete desired reps then repeat on the opposite side

Cable single arm lateral raise [DROP SET]

- Hinge forward until your chest is parallel to the floor
- Fully extend your arm back squeezing your tricep
- Slowly bend your elbow returning back to starting position
- Complete desired reps then repeat on the opposite side

Cable single arm bent-over tricep kickback

- Stand tall, abs engaged and upper arms locked at your sides
- Press the V-bar down until your elbows are straight
- Bend the elbows to return to the starting position

V-bar tricep extension

W4/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

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

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

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 💪🏼

Sofian

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

Zakariya

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!

W4/D2 PUSH DAY: CHEST SHOULDERS & TRI’S

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