Name: Playbook - Diamond Ott - W2/D1 Push & Triceps
Uploaded: 2022-02-05T17:52:14.050Z
Duration: 60 min
Description: W2/D1 Push & Triceps

Jarrad

Ronnie

Stevo

Diamond! You’re the man. Perfect volume. All push muscles are taxed!!!

Angelo Furtado

Anderson

Malvina

Blake

Travis lilley

Manny

Justin

Jason

dips kill my rotators did med, narrow and wide decline pushups off bench instead, I need to find something better ...  arms blowin the hell up in size

Killer! Finally got my wife to join me 👊🏾🏋️‍♀️😂

Javier

Carlos

Alex

Great workout but Deffinatly alot of strain on the shoulder

Joshua

Great. But is there an alternative to the landmine exercise? I don’t have that particular equipment. I just did another set of bench presses.

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 FORWARD CABLE CHEST FLYS - 4 SETS X 13 REPS
DBELL SEATED DBELL SHOULDDER PRESS - 4 SETS X 11 REPS
STANDING LANMINE CHEST PRESS - 4 SETS 11 REPS
 
DBELL TRICEPS THROWBACKS - 4 SETS X 13 PER ARM
STANDING TRICEP PRESS DOWN AND AWAY - 4 SETS X 13 REPS
TRICEPS ROPE PULL-DOWN (CABLE) 4 SETS X 13 REPS
BW DIPS - 4 SETS X 11 REPS

POST: LIGHT JOG 1.0 MILE

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

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

Jogging on treadmill

W2/D1 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

Anders

W1/D1 Pull & Biceps

W1/D2 Push & Triceps

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

Marco

W1/D4 Push & Triceps

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.

W2/D1 Push & Triceps

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