Name: Playbook - Caitlyn Block - W1/D1 Push
Uploaded: 2022-10-26T16:25:29.765Z
Duration: 60 min
Description: W1/D1 Push

Starting this six week course over again! Feels good to be upping the weight on everything!

Katy

Not my arms fully shaking when I got to the skull crushers… 😍🔥

Jess

1st workout back in the gym in a long time and my arms are shaking and on 🔥🔥🔥❤️

Kodi

First day back to the gym in a while & I feel so good!

Amneris

Francesca

Skull crushers at the end have me ☠️🔥

Kourtney Roberts

1a. Flat BB bench press 4 sets / 8 reps

2a. DB seated shoulder press 4 sets / 10 reps 

3a. DB lateral raises 3 sets / 10 reps

4a. Cable rope tricep pushdowns 3 sets / 12 reps

5a. DB skull crushers 3 sets / 12 reps

6a. Push ups 3 sets / 10 reps

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat BB bench press

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated 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 down until your elbows are straight
- Bend the elbows to return to the starting position

Cable rope tricep pushdown

- Start with your arms extended above your shoulders and a dumbbell in each hand
- 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

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

W1/D1 Push

I’ve never tried the abductor until this… turns out my glutes have been been missing out 🔥🔥🍑

I noticed a couple of minor typos! Chin instead of shin on the RDL’s I think, and something on the kickbacks just accidental typos I assume! Loved the workout!

Gwen

W1/D2 Legs

Finished 2022 with this one, this was fun!

Adam

W1/D3 Pull

Emma

Great work out for things like lunges with reps you should say if irs per leg or if both legs 1 rep

Kathleen

W1/D4 Legs

Phew😅 push-ups are so hard after all that. Triceps were burning during skull crushers

Gabrielle

Adding that 4th set, burns but feels really good.

Turns out one push up is “to failure” on my third set but ima get there ;P

W2/D1 Push

W2/D2 Legs

Damn, it was my first time trying the gym/pull version. My wrists hurt so bad!!! Is that normal? 😅

W2/D3 Pull

I even threw in a set of Bulgarian split squats in with a kettlebell!  🔥🔥🔥🔥

W2/D4 Legs

Ok!! That last skull crusher-push up circuit was insane! 🔥🔥 Loved it!

Skull crushers at the end … phew kill me every time!

W3/D1 Push

Good workout!! Legs feeling strong 💪🏻

W3/D2 Legs

Difficult 😅 I was feeling pretty unmotivated today but so happy I got through it!

W1/D1 Push

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