Name: Playbook - Caleb Fullmer - Push/Pull
Uploaded: 2023-02-05T22:17:15.429Z
Duration: 60 min
Description: Push/Pull

Darla

Not going to be able to turn my steering wheel while driving home

Chelsie➕Makena

I’m still weak enough I couldn’t do everything, but I feel so much stronger than when I started, so I know I’ll be able to finish the full workouts soon and I can’t wait!

Katelyn

Better late than never for me today. Glad I got it in! 🏋🏼‍♀️🔥

Courtney

This has my heart rate up with a nasty pump. Loved it.

Packer

Holy shizaronis…..not only are my arms jello, I feel like I ran the mile in 7th grade 😂

Heather

5 star workout as always. can barely type this 🔥😅

Holly

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

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

Bench/ single arm row

- 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

- Set the bench at 45 degrees 
- Row dumbbells to your hips contracting your lower lats 
- Keep your core tight and stay flat on the bench

Dumbbell incline bench rows

Incline press/ incline 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 over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

Flat bench/ barbell row

- 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

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

Bent over dumbbell rows

Dip/ dumbbell row

- With your elbows slightly in front of you 
- Press the end of the landmine barbell up engaging your upper chest
- Lower with control back to starting position

landmine press

- Stand astride the bar and bend at the hips to take a neutral grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar neutral grip row

Landmine press/ T bar row

Push/Pull

Mondee-
Quads n Booty n Core

Breckyn

First workout while pregnant and I’m so grateful I finally feel good enough to do these again! 🙏🙏

Emali

Tuesdee-
Chest/ triceps

Shaking so bad, but made it through! 💪

Looked up at the mirror while I was doing those incline curls to failure and my biceps looked legit 🤩 in Coach Cabe we trust

Nancy

Officially got the nod from a gym bro! I feel like I've finally made it at the gym. Thank you, unsupported 80Lbs rows.

Wednesdee-
Back & biceps 💪🏽

🎶 Momma said there’d be dees like this, there’d be dees like this, she said 🎶

Push/Pull

Community

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