Name: Playbook - Brett Lundeen - W3/D4 PUSH- B
Uploaded: 2024-03-11T22:07:58.336Z
Duration: 60 min
Description: W3/D4 PUSH- B

- 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

Cat Cow

Warm up

Standing barbell 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

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell upright row

Neutral grip dumbbell bench press

- Keep your core tight and your back straight. 
- Bring your hands up and together squeezing your pecs
- If you don’t have a cross cable available, dumbbells will work.

Incline cable fly

- 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 (2-3 second tempo)

W3/D4 PUSH- B

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 💪💪

John Paul

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/D4 PUSH- B

Community

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