Name: Playbook - Christopher Kellum - W2/D2 Push Workout
Uploaded: 2023-10-08T23:57:38.490Z
Duration: 45 min
Description: W2/D2 Push Workout

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.

"- Load the bar to an appropriate weight for your training.
- Lay on the bench with your feet flat on the ground, driving through to your hips. Your back should be arched, and your shoulder blades retracted.
- Take a medium, pronated grip covering the rings on the bar. Remove the bar from the rack, holding the weight above your chest with your arms extended. This will be your starting position.
- Lower the bar to the sternum by flexing the elbows. Maintain control and do not bounce the bar off of your chest. Your lats should stay tight and elbows slightly drawn in.
- After touching your torso with the bar, extend the elbows to return the bar to the starting position."

Incline barbell chest 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

- 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

- 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

- 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

Tricep dips

W2/D2 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.

Matthew Gaitan

W1/D1 Push Workout

Josh

W1/D2 Pull Workout

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

Yban 

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

W1/D4 Core shredder

W1/D5 Lower Body

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

W2/D1 Push Workout

W2/D2 Pull Workout

W2/D2 Cardio Plan A (treadmill)

W2/D3 Leg Workout

W2/D4 Upper body

The core workout was nicely paced with challenging exercise throughout. Well except the heel taps which was easy as Pie lol

W2/D2 Push Workout

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