Name: Playbook - Diamond Ott - W1/D4 Push & Triceps
Uploaded: 2022-02-05T17:52:14.036Z
Duration: 60 min
Description: W1/D4 Push & Triceps

Jarrad

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

Chris

Marco

Was awesome L sits were very hard for my skill set

Paul Williamson

Guadalupe

Stevo

Bobby

Good worl out was a bit hard but I did it

King

Anderson

Nazzareno

Such a good workout! Felt weak by the time i got to the pushups. Enjoyed having to power through it

Malvina

Different arrangements but awesome muscle activities going on that activate both isolated muscles and compound muscles

Jeffrey Santos

Justin

Jason

Marilynn

Loved cant wait for another routine like this 😍

Amazing workout👊🏾those L-sit holds thou always get me 😅👊🏾💪🏽👍🏽

Javier

Alex

David

My triceps are 💀 😂 awesome workout thou! 🏋️‍♀️

Brad

giorgos

erika

Greg

Anton Serkov

Joshua

Hard and challenging! But great. Love the workouts. Week 1 and it’s great

Carlos

Lorenzo Prado

Grind the shoulder and triceps🔥💥💥

3-5 WARM-UP DRILLS
 
BBELL SEATED SHOULDER PRESS - 4 SETS X 7 REPS ( 55%-65% 1RM)
SEATED ARNOLD DBELL PRESS - 4 SETS X 13 REPS
PLATE FWD LATERAL RAISE 3 SETS X 17 REPS 
DBELL SHOULDER SHRUGS 4 SETS X 13 REPS
STANDING LANMINE CHEST PRESS - 4 SETS 11 REPS

CABLE TRICEP BAR PUSH-DOWN 4 SETS X 13 REPS
KNEELING ROPE PULL-DOWN 4 SETS X 13 REPS
BW DIAMOND CHEST PUSH UPS - 4 SETS X 9 REPS
DBELL L-SIT 4 RDS OF 7-13 SEC HOLD

POST: LIGHT JOG 1.0 MILE

STRETCH AND COOL DOWN

Barbell shoulder press

- Keep your core engaged and back on the pad
- Press up until you reach full extension and lower with a controlled movement

Dumbbell seated arnold press

- Keep your core tight 
- Raise until you reach shoulder height and lower with a controlled motion

Plate front shoulder raise

- Stand straight with a narrow stance 
- Pull your shoulder up with out bending at the elbow
- Engage your traps

Dumbbell shoulder shrug

Standing landmine chest press

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

Reverse grip cable tricep extension

- Engage your tricep as you extend
- Keep your core tight

Kneeling 4 count tricep extension

Bodyweight diamond chest push-ups

Dumbbell L-sit hold

-Jog on a treadmill for distance or time
1 Mile cool down

Jogging on treadmill

W1/D4 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.

Anders

W1/D1 Pull & Biceps

W1/D2 Push & Triceps

Thomas

W1/D3 Lower Body & Core

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

Myke

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/D4 Push & Triceps

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