Name: Playbook - Brynley Joyner - Week 8 day 3: PUSH💪🏽
Uploaded: 2024-03-01T12:58:26.072Z
Duration: 65 min
Description: Week 8 day 3: PUSH💪🏽

Sydney

Such a good push day!!! Arms were shakingggggg 🔥🔥🔥🔥

kendra

I am using a machine bench that leans back a bit but you can use whatever type of shoulder press your gym has! Go heavy for this one! We are doing four sets the first two will be 10 reps the second two will be eight reps! After the machine most of the reps of the work out will be higher with lower weight so make sure you use a heavier weight for this one exercise!

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

Plate loaded machine shoulder press

- Lying on the floor or bench with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

Dumbbell floor/bench chest press

- Start with your arms extended above your shoulders and a dumbbell in hand (you can use to and push them together or you can use one and hold it the way I am in this video)
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- With back supported hold two dumbbells at your shoulders 
-keep one side in a holding position while you press the other arm up to the top when you bring it down to the alternate side and keep alternating for the amount of reps (10 per side, 20 total!)

Static hold 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

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

Cable tricep pushdown

-for this movement I’m using a barbell but you can also use a set of dumbbells if you want to go lighter or for convenience!

Start by jumping to a plank and push-up when you come up bring the barbell or dumbbells up into a clean to squat to press! 

As he bring the weight back down to the floor jump out for the next rep into the plank push-up!

Burpee variation: clean squat press

This is your finisher superset start with the first exercise, and then do the second exercise right after then take a 30 second rest in between and complete three more rounds!

Hang from the squat rack bar or any pull up bar!

engage your back and lats and squeeze your core to help with swinging

Drive one knee up at a time in a diagonal motion towards your chest

10 per leg 20 total

Hanging abs crunches

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push up

Finisher superset

Week 8 day 3: PUSH💪🏽

New to the whole journaling and affirmation thing but it’s day 3 of it and I️ gotta say I’m not as bleh to start my day!

MEAGAN

Even though this was only the first step, this beginning approach is way different and more motivating to follow through with than other programs I’ve tried in the past!

veronica

Week 1 Affirmation & Journal Prompt

Adison

Best full body complete workout to do to get back in the game 💅🏾💪🏾

Lisa

Elaine

Week 1 day 1: Total Body

Gisele Rigo

Ingrid

Kicked my butt, but felt good after eating all the Christmas food yesterday.

Nikki Cook

Week 1 day 2: Glutes & Hammies Day

Abigail

Week 1 day 3: Shoulders, chest & tri’s (push day)

Hiii I’m so stoked to start the gym program finally!!! I live in Canada and they just re opened the gyms🥳🥳🥳🥳🥳

Taya

Piper

Week 1 Day 4: REST

Clara

I absolutely loved my first workout. Perfectly balanced. I love that I can track. I love how little thinking I have to do because the app does it for me…leaves me more mental space for the workout.

Week 8 day 3: PUSH💪🏽

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