Name: Playbook - Devon Levesque - 40-min push + pull
Uploaded: 2021-01-18T11:46:22.603Z
Duration: 40 min
Description: 40-min push + pull

World be nice ti have an alternative to the plate push

Giacomo

Caleb

Love the format! Straightforward & prepped to get shit done 💥

Aili

Run 1 mile 
Alternating incline DB press 4 x 15
Wide grip pullups 4 x 15
Cable fly’s 4 x 20
Yoga ball rows 4 x 20
Close grip DB press 4 x 15
Plate push 4 x 20

Running is so great for overall leg development and endurance. Try to run faster everyday. You will be running a mile or more each day for this challenge. Push yourself to beat the time you had the day before.

1 Mile

Set the bench press to a 45 degree angle. Grab a set of DB you can comfortably control the weight. Press up and lower one arm down while the other stays in the “Up” position. You are working on the stabilizer muscles in your wrist, elbow, and shoulder tendons.

Alternating Incline DB Press

This exercise focuses mainly your back muscles. The wider grip you do the harder it is to pull up. If you can not do a pull up go to the assisted machine and finish your sets there.

Wide Grip Pull Ups

These are great for shredding the center of your chest. Really focus on the squeeze at the bottom. Cross your hands to emphasize the movement and make sure your are getting full range of motion.

Cable Fly’s

This exercise focuses mainly on the back but also engages your core a lot as well. Pull from your elbows and squeeze the back at the top of the rep.

Yoga Ball Rows

Here is another variation to the DB Press that focuses on the upper/middle portion of the chest. Really squeeze at the top!

Close Grip DB Press

To finish we are doing plate pushes. These are great for the shoulders and also work on your mobility when you are on all 4’s. Keep the core tight as well. This is a full body engaged that will have your body burning afterwards.

Plate Push

40-min push + pull

Aleksandra

Jake 

Epic workout. My first name k in 2/3 months

Ross

40-min push + abs

Killer workout. Super efficient and leaves you feeling tight. Love this one

John

I enjoyed it. Core circuit was definitely a shock. I feel like my post chain was stimulated but could have done more volume. However, I think over time there is room for an increase in strength to promote more volume.

Makinde

So far so good the regimens are no joke but I’m going at a pace I can deal. I literally feel the results

45-min pull + abs

Ryan

Connor

50-min push + run

Added a few movements to this, kicked my ass though

Amazing workout. I really enjoyed doing all the different exercises.

London Richardson

Bryan

60-min pull + run

Kevin

Need rest times & description on the purpose of the workout why you’ve chosen the exercises & why they’re in that order 👍🏼

40-min push + pull

Community

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