Name: Playbook - Brett Lundeen - W3/D1 PUSH- A
Uploaded: 2024-03-11T22:07:58.320Z
Duration: 60 min
Description: W3/D1 PUSH- A

Back to it after my trip and happy to be back!!

John Paul

NOTE: Whether the rep scheme calls for 6-8 or 8-10 or 12+, be sure to use a challenging weight that is appropriate for that given rep range. 
For these first 8 weeks, we’ll be alternating between strength (lesser rep days) and hypertrophy (higher rep days).

- Stand with a band under your feet and grasped in both hands
- Rise your hands to the front activating your delts
- Lower your hands

Banded front raise

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

Scap push up

Warm up

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

Barbell bench press

- Press the dumbbells straight up reaching full extension
- Come down until your arms reach 90 degrees

Incline dumbbell press

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec dec chest fly

Dumbbell shoulder press

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

Dumbbell lateral raises

- Keep your elbows close to your body
- Come down until your arms are at about 90 degrees
- Push through your hands extending your engaging your triceps to come up

Weighted dips

W3/D1 PUSH- A

Felt great!! Starting my second time doing this program

Josh

Ryan

Great mix of strength and Hypertrophy! Love it.

Joey Cahill

W1/D1 PUSH- A

Love the volume here. Pumped for this program!

Levi

W1/D2 PULL- A

Challenging but felt good for finishing the tough workout

Johnnie

Getting through those calf raises at the end was a tough one 💪💪

W1/D3 LEGS- A

W1/D4 PUSH- B

Destiny

Albert

W1/D5 PULL- B

W1/D6 LEGS- B

Great chest workout.  One of the best I’ve done.

Choskie

W2/D1 CHEST

W2/D2 BACK

Doing the circuit in a public gym makes equipment unavailability really real and difficult to complete the circuit

W3/D1 PUSH- A

Community

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