Name: Playbook - Diamond Ott - W4/D1 Push & triceps
Uploaded: 2022-02-05T17:52:14.116Z
Duration: 60 min
Description: W4/D1 Push & triceps

Stevo

Matthias

Javier

Brownbear

Guadalupe

Geno

Bro kick ASS thank you need more workout programs! I love the progression system. Love to start doing some of those you do on YouTube. Again thanks bra

Craig

Anderson

Jason

changed up triceps for more compound type ex. decl close grip bench decl single arm dbl ext dips etc etc

Safe to say I won’t be doing much at work today 😂🤣 my triceps are ☠️☠️😅

Joshua

Jarrad

💎💎ROCK-STEADY💎💎
NEW MISSION FROM THE FOURTH WEEK🌟

3-5 WARM-UP DRILLS
 
DBELL BENCH PRESS - 4 SETS X 13 REPS
LOW CABLE FLYS - 4 SETS X 11 REPS
WEIGHTED DIPS - 4 SETS 9 REPS
PLATE FRONT SHOULDER RAISE - 4 SETS X 13 REPS
DBELL INCLINE BENCH PRESS - 4 SETS X 11 REPS

STANDING TRICEPS ROPE CABLE PULL DOWN EXTENSION - 4 SETS X 13 REPS
REVERSE GRIP CABLE TRICEPS EXTENSION - 4 SETS X 13 REPS
BW TRICEP EXTENSION - 3 SETS X 11 REPS
BW DIPS - 3 SETS X 11 REPS

POST: LIGHT JOG 1.0 MILE

STRETCH AND COOL DOWN

Dumbbell bench press

- Pull up with a slight bend at the elbow 
- Engage your chest as you pull up 
- Squeeze at the top and lower with a controlled motion

Low cable fly

- Keep your elbows close to your body
- Engage your triceps as you come up

Weighted dip

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

Plate front shoulder raise

Dumbbell incline bench press

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

Standing rope cable pull down extension

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

Reverse grip cable tricep extension

Bodyweight tricep extension

Bodyweight dips

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

Jogging on treadmill

W4/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.

W4/D1 Push & triceps

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