Name: Playbook - Clark Bartram - W4/D22 Push
Uploaded: 2022-06-09T14:22:43.635Z
Duration: 45 min
Description: W4/D22 Push

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

Murray Sherwin

Kevin Primrose

- Incline bench press (barbell)
- Dumbbell flat chest flies
- Single Arm Shoulder Press (T-Bar)
- Lateral raise
- Dumbbell skull crushers + Dumbbell tricep kickbacks
- Abs

- 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)

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell flat chest flies

- Using the t-bar attachment, work each shoulder for the number of reps set for the exercise

Single Arm Shoulder Press (T-Bar)

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

Lateral raise

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

- 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

Hanging leg raises

W4/D22 Push

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

Joseph Figueroa

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/D18 Push

W3/D19 Pull

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

W3/D20 Legs

W3/D21 Rest & Recovery

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 👍

W4/D22 Push

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