Name: Playbook - Charles Griffen - Push Week 3
Uploaded: 2021-12-13T12:42:01.938Z
Duration: 80 min
Description: Push Week 3

Slight Incline Dumbbell Chest Press
4 x 12 reps

Peck Deck Flys
4 x 15 reps

DB Lateral Raises
2 x 20 reps
2 x 15 reps

Smith Machine Seated Barbell Press
2 x 12 reps
2 x 10 reps

Flat Hammer Strength Press
4 x 12 reps


Ez Bar Upright Row
4 x 12 reps


Machine Dips
2 x 20 reps
2 x 15 reps

Overhead Tricep Extension
2 x 20 reps
2 x 15 reps

The goal is to progress in all movements by the end of this 4 week program. If it helps, choose 2 different movements each week that you would like to really focus on progressing in. (If you progress in more than 2 movements even better.)

The reps listed are meant to take you to technical failure. I teach going to failure as going as hard as you possibly can while keeping good form and following the tempo. When you can no longer keep the proper tempo and good form on a set, you have reached technical failure.

- 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

Slight Incline dumbbell chest press

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Pec Deck Flys

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral raises

- Start by sitting with the barbell at your chin
- Press directly up overhead
- Lower slowly back to starting position

Smith machine seated barbell press

- Press the handles forward
- Focus on squeezing your chest as you press forward

Flat hammer strength press

- Hold a ez bar in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

EZ Bar upright row

Sit at edge of seat keeping body vertical 

Push the handles down until your elbows are almost fully extended

Allow your elbows to flex to the initial position

Machine dips

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Push Week 3

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