Name: Playbook - Diamond Ott - W2/D4 Push & Triceps
Uploaded: 2022-02-05T17:52:14.069Z
Duration: 60 min
Description: W2/D4 Push & Triceps

Jarrad

Stevo

Guadalupe

Javier

Anderson

Really great starting to go up in weights did 25 lb plate on my back with diamond push ups.

Craig

Justin

Anonymous

Jason

Loved it getting more and more flexible and stronger everytime i come back to this 💪

rediculous ... arms look like I blew them up with an air hose

Not enough chest exercises on push/tri day

David

Fantastic!! Still hard to do the L- sit holds but getting there for sure 👊🏾🏋️‍♀️

Samuel

Joshua

Lorenzo Prado

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

W2/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.

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/D4 Push & Triceps

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