Name: Playbook - Cody Wright - W3/D2 Push Day
Uploaded: 2023-07-06T18:52:28.178Z
Duration: 60 min
Description: W3/D2 Push Day

0.5 mi Run

Running

- 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

Barbell Incline Press

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell Bench Press

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell Pullover

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell Upright Row

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Seated Dumbbell Shoulder Press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Cable Lateral Raise

- Hold a single grip in each hand with your palms facing each other
- Raise cables in front of you with slight bend in elbows until shoulder height pausing at the top 
- Lower with a slow controlled motion

Cable Front Raise

- Squeeze your shoulders then pull the cable towards your face

Cable Face Pull - Rope

Giant Set: Shoulders

Cable Single Arm Tricep Pressdown - Pronated Grip

15,12,10,10 each arm

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

Cable Single Arm Tricep Pressdown - Hammer Grip

Cable Single Arm Tricep Pressdown - Reverse Grip

Giant Set: Triceps

10-minute AMRAP (as many rounds as possible)

Toes To Bar

Hanging Oblique Leg Raise

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian Twist

- With the end of a band around each hand and around your back
- Perform push ups with the added band tension

Banded Push Up

Banded Arnold Press

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench Dips

- Lay with your knees bent and your hands interlaced behind your head
- Bring your torso up, without pulling on your neck with hands
- Lower with a slow controlled movement keeping your core engaged

Sit Up

Finisher

W3/D2 Push Day

W3/D5 Mental Toughness Training

W3/D4 Leg Day

W3/D3 Pull Day

W3/D1 Full Body

W2/D5 Mental Toughness Training

W2/D4 Leg Day

W2/D3 Pull Day

W2/D2 Push Day

W2/D1 Full Body

W1/D5 Mental Toughness Training

W1/D4 Leg Day

W1/D3 Pull Day

W1/D2 Push Day

W1/D1 Full Body

W10/D7 Long Run

W10/D6 Legs + Abs

W10/D5 Back + Biceps + Easy Run

W10/D4 Chest + Shoulders + Triceps

W10/D3 Leg Day

W10/D2 Back + Biceps

W10/D1 Chest + Shoulders + Triceps + Easy Run

W9/D7 Long Run

W9/D6 Legs + Abs

W9/D5 Back + Biceps + Easy Run

W9/D4 Chest + Shoulders + Triceps

W9/D3 Leg Day

W9/D2 Back + Biceps

W9/D1 Chest + Shoulders + Triceps + Easy Run

W8/D7 Long Run

W8/D6 Legs + Abs

W8/D5 Back + Biceps + Easy Run

W8/D4 Chest + Shoulders + Triceps

W8/D3 Leg Day

W8/D2 Back + Biceps

W8/D1 Chest + Shoulders + Triceps + Easy Run

W7/D7 Long Run

W7/D6 Legs + Abs

W7/D5 Back + Biceps + Easy Run

W7/D4 Chest + Shoulders + Triceps

W7/D3 Legs + Abs + Easy Run

W7/D2 Back + Biceps

W7/D1 Chest + Shoulders + Triceps + Easy Run

W6/D7 Long Run

W6/D6 Legs + Abs

W6/D5 Back + Biceps + Easy Run

W6/D4 Chest + Shoulders + Triceps

W6/D3 Legs + Abs + Easy Run

W6/D2 Back + Biceps

W6/D1 Chest + Shoulders + Triceps + Easy Run

W3/D2 Push Day

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