Name: Playbook - Christopher Kellum - W2/D1 Push Workout
Uploaded: 2023-06-10T23:00:05.009Z
Duration: 45 min
Description: W2/D1 Push Workout

“DAMN DANIEL!” Back at it again with the….(KILLER WORKOUT)!!

Matthew Gaitan

Yban 

In the “push” workout you train all the upper body pushing muscles, i.e. the chest, shoulders and triceps. Since this is the foundation series that will build into our next phase we have lower sets.

- Lie down on a flat bench, feet planted on the floor and arms reaching straight toward the ceiling with dumbbells in hand.
- Think about pulling the dumbbells down to your chest, with your upper arms 6"" from your ribs.
- Lower the dumbbells until they reach your chest, and press back up.

Dumbbell flat bench press

- Standing tall, feet hip width apart and abs engaged, hold a dumbbell at each shoulder making a 'W' with your arms.
- Keeping a forward gaze, and engaging your ab muscles to avoid arching, press the dumbbells toward the ceiling to make a 'Y' and slowly lower them back to your shoulders.

Standing dumbbell shoulder press

- Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position.
- While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
- Lower the dumbbells back down slowly to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.

Leaning Lateral Raise

-set a bench set to a slight incline - less than 45 degrees - 
-Rest the Dumbbells on your thighs
- As you lay back Kick your leg up with the dumbbell one at a time to get to the start position
- Slowly lower the dumbbell to your chest.
- Press straight up toward the ceiling, with your feet digging into the floor and elbow 6"" from your ribs.
- Squeeze the opposite hand to remain stable."

Dumbbell incline chest press

- Start setting up a bench with a incline usually the 4th or 5th peg is best
-Grab the cables one at a time
- Bring your hands together, then slowly let the the weight pull your arms back, elbows soft.
- Reach backward until your upper arm is even with your shoulder, then bring moth arms return to the starting position.
- Move through your shoulders and not your arms."

Low to high cable flys

- Start with a bench or chair behind you, hands gripping the edge.
- Slowly lower yourself down until your elbows make a capital ""L"" then press the bench/chair away to return to the starting position.
- Knees can be bent, or straight

Bench Tricep dips

W2/D1 Push Workout

Awesome workout. Couldn’t perform the 2nd go last workout but everything else was lit

Patrick

Great workout, easy to follow and leave feeling pretty good.

Nathan

Great workout! I can’t explain the feeling.

W1/D1 Push Workout

Josh

W1/D2 Pull Workout

Awesome workout man felt every rep. Definitely like following a regiment

W1/D2 Cardio Plan A (treadmill)

Jensa

W1/D3 Leg Workout

Another great workout with an amazing pump!!! I HIGHLY recommend this workout!

W1/D4 Upper body

Not bad.
Only excerise to give me trouble was the scissor hold

W2/D1 Push Workout

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