Name: Playbook - Diamond Ott - W3/D1 Push & triceps
Uploaded: 2022-02-05T17:52:14.085Z
Duration: 60 min
Description: W3/D1 Push & triceps

Guadalupe

Anderson

Justin

Jason

Jarrad

Joshua

Crushing time⏳
Excellent workout🌟🔥

3-5 WARM UP DRILLS
 
BBELL BENCH PRESS - 4 SETS X 7 REPS (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

W3/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

Stevo

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.

W3/D1 Push & triceps

Community

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