Name: Playbook - Caleb Fullmer - Push/Pull
Uploaded: 2022-12-05T00:18:10.473Z
Duration: 60 min
Description: Push/Pull

I appreciated the variation from my regular workout. I’m new to the app and don’t know if there’s a space for this, but I’d love a section to input my own numbers for the workout to be able to track each week. Also for like the push/pull workouts specifically, I’d love for a note to be put in about which muscle group you target per each exercise. Overall, love it so far!

Alex

Chris

Win the morning, win the day! 
🔥👌🏻💪🏻

Courtney

Each workout is done as a superset or compound set. Meaning you from a push exercise straight into a pull exercise then taking your rest. The pump and muscle activation during this workout will be intense!

Go from dumbbell press straight to lat pull down, then rest

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Flat dumbbell press

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

Bench/ Lat pull down

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

Seated cable wide grip cable row

Incline press/ seated row

- Keep bend in elbow constant throughout the full ROM
- Achieve a good stretch at the bottom

Incline dumbbell flies

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Underhand grip lat pulldown

Incline fly/ underhand lat pull down

Smith machine bent over row

- 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

Push up/ smith machine bent over row

- With a close grip pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated close grip cable row

- Squeeze arms togther in front of your belly button
- Maintain a tight core and get a good stretch

Push/Pull

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