Name: Playbook - Caitlyn Block - W4/D1 Push
Uploaded: 2023-06-25T05:54:39.062Z
Duration: 65 min
Description: W4/D1 Push

Good workout! Liked the superset 💪🏻

Gabrielle

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

2a. DB seated shoulder press 4 sets / 12 reps 

3a. DB lateral raises 4 sets / 10 reps

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

5a. DB skull crushers 4 sets / 12 reps
5b. Push ups 4 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

Superset

W4/D1 Push

Wow what a great workout to start the week with 😍

Samantha

First work out in so long, really easy to navigate

Jazmin

Chelsea

W1/D1 Push

Leslie

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

Jess

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!

Katy

W1/D2 Legs

Love all these movements! New for me, but in the best way

Kirsten Nash

Finished 2022 with this one, this was fun!

Adam

W1/D3 Pull

Emma

Kodi Hale

W1/D4 Legs

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

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

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!

Kourtney

W3/D1 Push

Good workout!! Legs feeling strong 💪🏻

W4/D1 Push

Community

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