Name: Playbook - Clark Bartram - W3/D18 Push
Uploaded: 2022-06-09T14:22:43.617Z
Duration: 45 min
Description: W3/D18 Push

Murray Sherwin

Joseph Figueroa

- Standing DB shoulder press
- Incline bench press (dumbbells)
- Dumbbell reverse flys (bent laterals) + Lateral raise
- Dumbbell skull crushers + Dumbbell tricep kickbacks
- Abs

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

Standing DB shoulder press

- 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)

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

- Bend over to 90 degrees focus on rear delts 
- Raise the dumbbells engaging the back of your shoulders

Dumbbell reverse flys (bent laterals)

- Raise your arm keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Lateral raise

Dumbbell reverse flys (bent laterals) + Lateral raise

- Lying on a slight incline bench
- Raise dumbbells above you to full arm extension
- Hinge at the elbow lowering the dumbbells over and behind your head
- Extend your arms back up activating your triceps

Dumbbell skull crushers

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

Dumbbell skull crushers + Dumbbell tricep kickbacks

Abdominal Rope Cruches

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging
- Work both sides

Hanging Side leg raises

W3/D18 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

Jeff

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

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?

W2/D11 Push

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/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 👍

W3/D18 Push

Community

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