Name: Playbook - Corey Van Dorn - BIG PUSH DAY!
Uploaded: 2024-04-28T22:51:54.582Z
Duration: 60 min
Description: BIG PUSH DAY!

Full Push Day:
- Chest
- Triceps
- Shoulders 

I usually don’t do a full push day but was feeling it today: solid pre-exhaustion of the chest and shoulders, and then onto some compounds. Make sure to push out every last rep. If there is no challenge, no change.

- Begin in a push up position with arms about shoulder width apart, maybe a little further
- Bend at the elbows to lower down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you push up
- One set: 30-50 You want to feel a solid burn!

Push-Ups Warmup

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position
- After the first several reps, you can transition into cable crossover flys where you drive your elbows further across your body and cross your wrist
- This allows for larger tan free of motion and further contraction of the pec

- First set is light (like a warmup) and get the motion down AKA: Flow set

Cable chest flies into Cable Crossovers

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement
- First set is light (like a warmup) and get the motion down AKA: Flow set

Dumbbell lateral raises

- From incline holding a dumbbell in each hand
- Press the dumbbells over your chest and bring them together to slightly tap at the top
- This gives greater contraction of pecs when elbows come in closer together 
- Slowly lower them back to down to starting position

- First set is light (like a warmup) and get the motion down AKA: Flow set

Incline dumbbell press

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position
- All sets are working, no flow/no warmup 
- Last set is a DROP SET, very minimal rest and lowest the weight

Plate loaded machine shoulder press

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position
- All sets are working sets til failure, no warmup/flow set

EZ-bar skull crushers

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Cables high up 
- Walk forward 1-2 steps and lean over 
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position
- Both sets are heavier and hard working sets to failure of good form

Cable chest flies

BIG PUSH DAY!

CHEST DAY 2.0 😈🚀

Brady

KILLER LEG DAY

Juan

CHEST with TRICEPS 7/1/22

Celvin

SHOULDER DAY POST SHOW

LEGSSSSSSS !

First workout after a week cause of surgery, and sheesh👌🏽

Lucas

PULL DAY! BACK & BICEPS

SPAM LATERAL RAISES

HUGE BICEPS AND BACK DAY!

NEW BICEPS & TRICEPS

LEGS/Posterior Chain

LEG DAY 🔥

CHESTICLES

PULL DAY!

Andres

Quick Back & Bicep Day!

QUAD/GLUTE/CALVES

Pedro Negrete

Dana

CHEST Primary, TRICEPS Secondary

FULL LEG DAY

Holy shit. That bicep burnout 🔥🔥🔥

Justin Shawn Christian Linton

BACK DAY w/Bicep Burnout

Posterior Chain/Legs

Had to substitute due to the lack of 2 machines. Other than that, it was a great pump! 5 stars

BIG PUSH DAY!

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