Name: Playbook - Brent Hayden - W1/D5 Push Day (Chest, Shoulders, Triceps)
Uploaded: 2024-08-18T20:18:02.554Z
Duration: 60 min
Description: W1/D5 Push Day (Chest, Shoulders, Triceps)

Carol

Vasyl

Marc Samson

Damn that was good! Very satisfying and rewarding workout, thats a tough one!

Brandon

Alex

Completed this also on Wednesday did not know how to log it.

Curtis Brooks

- From a flat bench and a dumbbell in each hand
- Bring your elbows approx 40 - 45 degrees below your shoulders
- Lower dumbbells down to the chest keeping wrists neutral
- Press up engaging the chest
- Avoid locking out your elbows at the top of the movement (think 95% of the distance)

Dumbbell Chest Press

- Set the cables to just below shoulder height
- Start by standing tall, with feet staggered, and a cable handle in each hand
- Keeping your chest lifted, bring your hands together
- Pause and let your arms return back to the starting position

Mid Cable Flyes

- Set the cables to the lowest point
- Start by standing tall, with feet staggered, and a cable handle in each hand with palms facing forward
- Keeping your chest lifted, bring your hands together forward and up engaging your upper chest
- Pause and let your arms return back to the starting position

Low To high Cable Chest Flyes

- 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 with a slow and controlled movement

Seated Arnold Press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Standing Dumbbell Lateral Raises

- Stand holding dumbbells with palms facing each other
- One arm at a time, raise the dumbbell forward and up to shoulder height
- Brief pause before lowering with control to starting position
- Avoid swinging the body for momentum

Dumbbell Alternating Front Raise (neutral grip)

- Grab the bar shoulder width apart with an overhand grip
- 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

Straight Bar Tricep Pushdown

- Grab the bar shoulder width apart with an underhand grip
- 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

Straight Bar Tricep Pulldown

W1/D5 Push Day (Chest, Shoulders, Triceps)

Chris

Good! I liked it because it is quite intensive because of short rest.

It was a crazy burn but really felt the pump, loved it!

Aaron

W1/D1 Push Strength (Chest, Shoulders, Triceps)

After that workout I feel like I now have the power of the Schwartz!

Excellent workout. I couldn't do a couple of them (due to age 🤪😂) however, loved it.

Dawn

W1/D2 Pull Strength (Back, Rear Delts, Biceps)

Not clear what should be the recommended rest between the sets   would be helpful to know

I might have a problem to walk tomorrow lol

Carlton Eaton

W1/D4 Legs For Dayzzzzz

W2/D1 Pull Day (Back, Rear Delts, Biceps)

This is hard but great!  I am utilizing your workouts for #75Hard.  Thank you for keeping me motivated!

W2/D2 Leggies

You trying to kill me!? Man that was a hard workout! Thanks buddy

W2/D4 Push Day (Chest, Shoulders, Triceps)

W2/D5 Pull Day / Dropsets

Manuel

W3/D1 Suns Out Buns Out

Mark

W3/D2 Push Day / Dumbbells Only (almost)

W3/D4 Pull Day (Back, Rear Delts, Low Traps, Biceps)

W3/D5 Leg Day (Don't skip it! Don't you DARE skip it!)

W4/D1 Push Day / Enter the 3rd Dimension! (Chest, Shoulders, Tris)

A little tired today from too much celebration 🍾

W4/D2 Pull Day!

W4/D4 Leg Day!

Great!  What happens after this 5-week program?

W1/D5 Push Day (Chest, Shoulders, Triceps)

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