Name: Playbook - Diamond Ott - W1/D2 Push & Triceps
Uploaded: 2022-02-05T17:52:14.021Z
Duration: 60 min
Description: W1/D2 Push & Triceps

Jarrad

Stevo

Anders

Angel

Marco

Winston Ter haar

Johnny

Seve

Excessive!!! Lol. I love this workout. I’ve completed the whole cycle before so I know the results and I know it works.

Myke

Paul Williamson

Stan

Jay Grad

Javier

Burn was absolutely amazing. Well structured workout!!!

Great workout hit muscles I haven’t hit in years

Brownbear

Derek

Mustafa Abrahem

Guadalupe

Kenny

Bobby

Denise

Definitely going to recommend this program

Anderson

I’ve met muscle failure before but this is a different type of muscle failure overall fantastic workout

Edwin Bien-aime

Nazzareno

Craig

Amazing directions great for a quick reference! Really gets a full work fir the intended area.

Eric

I love it boss man!  Really pushed the triceps at the end and now I’m gonna couple it with your 40 minute ab burner!!

Brandon

Kicked my a*s. Had to go lighter in weight than usual. Really felt it. Amazing workout!

Malvina

Scott Hoff

Blake

King

Some of the equipment wasn’t in my gym so I had to switch out some portions of it!

Miami33#

Those body weight dips at the end were brutal, but powered through it! Great workout, challenging but enjoyable.

Travis lilley

LUIS IBARRA

Tired and my wife tried this workout with me and we can’t talk near the end because it required more focus with the body weight workout at the end, killer workout

Jeffrey Santos

Daniel

Justin

There is no exercises listed under warm-up drills

Angelica Fosu

Aaron

Mario

Kyle

Terry

3-5 WARM UP DRILLS
 
Bbell Bench Press - 4 Sets X 7 Reps (60%-70% 1RM)
Dbell Flat Bench Press - 4 Sets X 13 Reps (50% OF 1RM)
Standing Front Cable Chest Flys - 4 Sets X 13 Reps
Dbell Seated Dbell Shoulder Press - 4 Sets X 11 Reps
Standing Landmine Chest Press - 4 Sets X 11 Reps
 
Dbell Triceps Throwback - 4 Sets X 13 Reps Per Arm
Standing Tricep Press Down and Away - 4 Sets X 13 Reps
Tricep Rope Pull-Down (CABLE) 4 Sets X 13 Reps
BW Dips - 4 Sets X 11 Reps

POST: STRETCH AND COOL DOWN

Barbell bench press

Dumbbell bench press

- Squeeze your chest as your hands come forward
- Keep a slight bend at the elbows

Standing forward cable chest fly

- Keep your back on the pad
- Press the dumbbells straight up
- Lower with a controlled movement

Dumbbell seated shoulder press

Standing landmine chest press

- As you extend your arms engage your tricep 
- Come back with a controlled movement

*13 reps per arm

Dumbbell tricep throwback

- Engage your triceps as you extend 
- Cone back to about 90 degrees

Standing cable press down & away

- Engage your triceps as you extend the rope
- Come back to 90 degrees

Standing rope cable pull down extension

Bodyweight dips

W1/D2 Push & Triceps

I need workouts that work around my injuries. There’s no substitution to any workout it’s just the same one I completed last time.

Chris

W1/D1 Pull & Biceps

Thomas

W1/D3 Lower Body & Core

An alternative for different exercises I have a few injuries from my deployment so some exercises I’m unable to do so I feel as if I’m half a**ing my program

W1/D4 Push & Triceps

Great workout. Bent over rows were difficult for my lower back but everything else was solid

Good, but why is there 1 chest exercise in there? Must be a mistake no? Its a push exercise as well.. incline DB press ;)

Patrick

W1/D5 Pull & Biceps

yea I'm not genetically gifted with calves so I throw them in at least twice a week

I would like to see some calves incorporated into this workout. Outside of that, it’s a hit.

W1/D6 Lower Body & Core

Ronnie

W2/D1 Push & Triceps

W2/D2 Pull & Biceps

W2/D3 Lower Body & Core

W2/D4 Push & Triceps

this routine rocks, but after doing it 8-10 times or so, I am ready for a new one to come out

W2/D5 Pull & Biceps

jumping out of order because of my crossfit

W2/D6 Lower body & core

W3/D1 Push & triceps

Carlos

Jason

W3/D2 Pull & biceps

W3/D3 Lower body & core

W3/D4 Push & triceps

Awesome still struggle with these pull ups

W3/D5 Pull & bicep

W3/D6 Lower body & core

Matthias

W4/D1 Push & triceps

feeling a little tennis elbow so skipped biceps and added a little more back

W4/D2 Pull & Biceps

Easier than the other ones but still a good one

W4/D3  Lower body & core

This one felt like a challenge and was like trying it out for the first time

W4/D4 Push & triceps

Great coming back from a break to great workout

W4/D5 Pull & bicep

W4/D6 Lower body & core

some subs due to injuries but still fantastico

W5/D1 Push & triceps

W5/D2 Pull & biceps

completed last 3 workouts while on vacation in maui

W5/D3 Lower body & core

W5/D4 Push & triceps

injecting the incline db presses into the routine on a back day is an absolute brilliant idea including the concept behind it.

W1/D2 Push & Triceps

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