Name: Playbook - Day 1 Training - PUSH 1
Uploaded: 2024-01-07T21:25:03.047Z
Duration: 70 min
Description: PUSH 1

Nick

This push day was nasty 👌🏽👌🏽🔥🔥

Ivan

Misael

Christopher McCollum

15 minutes of steady state cardio before. Pick one of the following:

- Treadmill Walk 3.0 speed / 3.0 incline
- Incline Treadmill 3.0 speed / 7.0 or higher incline
- Stationary Bike
- Stair Master
- Elliptical

Lie flat on the bench, with your feet planted firmly on the ground. Keep your core tight, your butt on the bench, a slight arch in your lower back, and shoulders/upper back pinned to the bench. When lowering the bar to your chest, stack your joints. Hands/wrist over elbows keeping a straight line. Bring the bar down to your chest and press up. Inhale when coming down, exhale when pressing up

Barbell Bench Press

Performing dips with additional weight is an advanced movement. Please be sure you are capable of doing Bodyweight dips before attempting weighted. Lean slightly forward bend at the elbows keep your core tight. When arms have bent in a 90 degree, press up using your chest and triceps to lock out the rep.

Weight Dips w/ Chains or Plate

- Press up rotating your wrist as you press up
- Reach full extension and come down with a controlled motion 
- Keep core engaged

Standing Dumbbell Shoulder Press

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable Straight Bar Tricep Pushdown

- Start with your elbow bent and your arm crossed over behind your head
- Extend your arm engaging your tricep to bring the dumbbell up
- Bend at the elbow to lower dumbbell back down to starting position
- Complete desired reps then repeat on the opposite side

Single Arm Overhead Tricep Extension

PUSH 1

Helluva lift! Worked up a good sweat with this one.

Stephen

Grady

PULL 1

Tip drilling around the gym after this one…

Had to make some subs since I workout in my garage but still a solid workout

LEGS 1

MAINTENANCE 1

Some subs for the triceps but overall awesome workout

PUSH 2

PULL 2

Matthew

LEGS 2

MAINTENANCE 2

PUSH 3

Make a cut workout or powerlifting workout

James

PULL 3

LEGS 3

MAINTENANCE 3

Lauren

PUSH 4

PULL 4

Failed my box squats on last set, last rep 😂

LEGS 4

MAINTENANCE 4

PUSH 5

PULL 5

LEGS 5

MAINTENANCE 5

PUSH 6

PULL 6

LEGS 6

Good program! Looking forward to the next.

PUSH 1

Community

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