Name: Playbook - Caleb Fullmer - Push/Pull
Uploaded: 2023-01-29T19:07:16.807Z
Duration: 60 min
Description: Push/Pull

Mark

Win the morning, win the day! 
💪🏻💥🙌🏻

Courtney

Knowing exactly what to do has made me love lifting again!

Heather

This workout was hard to do in a slightly crowded gym. A lot of jumping from location to location.

Blake

I’ve been trying to convince myself I didn’t need to buy this but I finally did and haven’t had this good of a workout in a long time. 100% worth it

Rylee

Each workout is done as a superset or compound set. Meaning you’ll go straight from a push exercise straight into a pull exercise then take 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

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

Incline press/ dumbbell row

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up
If you’re unable to do more than 8 dips do assisted dips

Bodyweight dips

Smith machine bent over row

Dip/ 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

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

Push up/ pull up (or assisted)

Push/Pull

Really appreciate that you still take time to put out workouts for us even while on vacation! 🙏🏼 Happy Monday!! 🌒🌑✨

Legs are ready for the eclipse! Woohoo!!!

Jessie

Mondee-
Legs/core

Breckyn

By the time I got to the skull crushers my arms were shaking 😓

They should cast me in the next Jurassic Park cause this tuesdee got me building up some tricera-ceps 💪🏼 🦕 🍃

Nancy

Tuesdee- 
Chest and triceps

Topped it off with some abs to ensure any movement tomorrow will be painful.

It's a sun's out, guns out kind of day! Those preacher curls were killing me today!

Once again my arms were jello by the final set 😰

Wednesdee-
Back n’ biceps

These past two months I've been focusing on progressive overload for the entire exercise and not just the last set. The progress I have made these past 8 weeks is astounding! These shoulders are now ready to carry the world....or at least my kids on hikes.

“Reach for the stars- and if you don’t grab them at least you’ll fall on top of the world”
-Pitbull

Thursdee-
Boulder Shoulders

Sydney

Hammys feelin so juicy you could serve them for Christmas dinner 🥵

Frideee-
hammy n’ glutes n’ Core

Saturdee is always so well rounded 🤩🤩

Nothing makes you feel better than a big hug from your kid when you're done with your workout and hearing "Mom you have bigger muscles than any other Mom I know" 😂🫠💓 Great week, Coach!

Push/Pull

Community

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