Name: Playbook - Ebenezer Samuel - W1/D2 Push
Uploaded: 2022-12-22T11:55:30.351Z
Duration: 45 min
Description: W1/D2 Push

Jordan

Brutal. I love it. I didn't understand the 1 rep 1 set so I did 3 for 10.

Sean W.

I sent you some messages to ask about substitutions and the one exercise incline bench had only 1 rep 1 set

Ian Clifford

It was good. I noticed the rep structure in the videos differed than the summary for incline press.

Jesse

- Dumbbell bench press:8-10 x 4
- Incline dumbbell bench press: 3-4 clusters of reps x 4
- Kneeling half-iso banded flies: 8-10 x 3
- Straight-arm paused dumbbell skullcrushers: 10-12 x 3 
- Incline bench half-iso press down: 10-12 x 3

- Lie on the bench with a dumbbell in each hand and your feet flat on the floor
- Push the dumbbells up so that your arms are directly over your shoulders and your palms are up
- Your chest should be engaged

Dumbbell bench press

- Lie on the bench with a dumbbell in each hand and your feet flat on the floor
- Push the dumbbells up so that your arms are directly over your shoulders and your palms are up
- Your chest should be engaged during the entire movement

Incline dumbbell bench press

- Place your knees  on the ground shoulder width apart
- Hold the bands with a slight bend in your elbows
- Pull the bands together in front of you
- Keep one arm there and perform two reps on the opposite side
- Your chest should be engaged during the entire movement

Kneeling half-iso resistance band fly

- Maintain a sturdy position: feet flat on the floor, squeezing your glutes, and keep your core active
- Bring the bar over your head, drive your shoulders aggressively into the bench
- Lower the bar to your head, moving only at the elbow joint
- Bring the bar up engaging your triceps

Straight-arm focused skull crusher

- Lean on bench keeping your feet flat on the ground
- Hold the band with two hands and extend engaging your triceps
- Keep one arm extended while you perform a rep on the opposite side
- Repeat on opposite side

Half-Iso incline pressdown

W1/D2 Push

I was quickly humbled by this first workout. At the same time, this is the most inspired I’ve felt in years of exercising. Thank you.

It was a good exercise set. Tough at times. I was confused as to how to count the reps on the half-iso rows.

Tyler

Doesn’t seem like it would be a tough workout, but after the 3rd exercise I was feeling it.

Rodolfo Ramirez

W1/D1 Pull

Reece

Doug

W1/D3 Legs

W1/D4 Pull

Allowing for tracking of weight used on each rep would be helpful.

Maury

Shawn

W1/D5 Push

Great workout! I enjoy your IG live content too, saw you on don s’s first when I was quarantined

W1/D6 Arm supersets

W2/D1 Pull

Rep structures in the sets don’t match the overview (ie: 4 sets vs. 3 sets)

W2/D2 Push

W2/D3 Legs

I dont think most people can do 60 chin ups. That's very hard.

W2/D4 Backdown pull

W2/D5 Backdown push

W2/D6 Arms

W3/D1 Pull

W3/D2 Push

W3/D3 Legs

W3/D4 Backdown pull

W3/D5 Backdown push

W3/D6 Arms

W4/D1 Pull

W4/D2 Push

W4/D3 Legs

W4/D4 Backdown pull

W4/D5 Backdown push

W4/D6 Arms

Was the 2nd excercise a mistake? It was pretty much the same as the first

W5/D1 Pull

W5/D2 Push

J Louis

W5/D3 Legs

Awesome session Eb!!🏋️‍♀️🏋🏻

W5/D4 Pull

W5/D5 Push

Loved the program!!  Just completed...now what?  Need more content, ES : )

W1/D2 Push

Community

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