Name: Playbook - Clark Bartram - W2/D11 Push
Uploaded: 2022-06-09T14:22:43.544Z
Duration: 45 min
Description: W2/D11 Push

Jeff

Murray Sherwin

First six weeks I really grew a lot of muscle mass the last few weeks or so I haven’t seen any growth. Maybe 57 is hard to grow muscle?

Joseph Figueroa

- Arnold press
- Incline bench press (barbell)
- Cable side laterals
- Cable Tricep Pushdowns + Cable Tricep Reverse Grip Pushdown
- Abs

- Control weight 
- Don’t rush the transition while twisting your hands

Arnold press

- Go Lighter Weight
- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

- With the outside arm, cable across your body, arm fully extended 
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position  
- Work both sides

Cable side laterals

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

W2/D11 Push

Kevin Primrose

W1/D2 Pull

David

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

Mitch

W1/D1 Push

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

Jose Montenegro

W1/D6 Legs

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

Thank you for such a blessing. This will be challenging yet fruitful.

W1/D7 - Rest & Recovery

W2/D8 Push

W2/D9 Pull

W2/D10 Legs

Day 2 of recovery from Covid time off…getting better

W2/D12 Pull

No rowing machine…skated instead…great leg workout

W2/D13 Legs

W2/D14 Rest & Recovery

W3/D15 Push

W3/D16 Pull

No access to aerodyne bike and leg press machine….great otherwise

W3/D17 Legs

W3/D18 Push

W3/D19 Pull

Still struggling with back squats. Just can’t do them.

W3/D20 Legs

W3/D21 Rest & Recovery

Workout in paradise is a great way to start day👍😎

W4/D22 Push

Great Saturday burn after the best zoom call🔥

I added this workout with the dumbell complex. Excellent!!!

Don’t have leg raising strap…still great workout 👍

W4/D23 Pull

Tough day…bad knee but got thru…great workout

W4/D24 Legs

W4/D25 Push

W4/D26 Pull

Great leg burn with a focus on core and balance 👍

W2/D11 Push

Community

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