Name: Playbook - Clark Bartram - W1/D1 Push
Uploaded: 2022-06-09T14:22:43.491Z
Duration: 45 min
Description: W1/D1 Push

Murray Sherwin

David

The cable super set of rope push downs are mislabeled and the third set of one of them says 120 reps!

Mitch

Jose Montenegro

Kevin Primrose

Jeff

Awesome. So glad the second part to this workout is here! Looking forward to working thru it. Thank you Clark!

Joseph Figueroa

Rick

- Incline bench press (dumbbells)
- Standing DB shoulder press
- Pec Fly Machine 
- Close grip bench press
-Cable Tricep Pushdowns + Cable Tricep Reverse Grip Pushdowns (Superset)

- 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 bench press (dumbbells)

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Standing DB shoulder press

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck flyes machine

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip bench press

Cable Tricep Pushdowns + Cable Tricep Reverse Grip Pushdown

Immediately go from the first exercise to the second and then rest for 60 seconds

- Start with your arms at about 90 degrees 
- Push the rope down extending your arms
- Spread rope apart at the bottom for a deeper contraction at the triceps

Reverse Grip Tricep Pressdowns

Rope Tricep Pushdowns

Cable Tricep Pushdowns + Cable Tricep Reverse Grip Pushdown

Immediately go from the first exercise to the second and then rest for 60 seconds

Decline Ab Crunches

Russian Twist Decline Bench

W1/D1 Push

W1/D2 Pull

Back on legs after 6 month break with bad knee…great burn

W1/D3 Legs

Love how these workouts change it up each time n

W1/D4 Push

W1/D5 Pull

The description and the video of kettle bell deadlifts in the second or third leg workout of the second series don’t match

W1/D6 Legs

What private Facebook group? I thought I joined something months ago but was never accepted in

W1/D1 Push

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