Name: Playbook - Ebenezer Samuel - W3/D2 Push
Uploaded: 2022-12-22T11:55:30.462Z
Duration: 45 min
Description: W3/D2 Push

- 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

- Keep your elbows in-line with your hands
- Bring the dumbbells down pausing at the bottom
- Extend your arms and pause at the top
- Keep your core engaged and feet flat on the ground during the entire movement

Double pause skull crushers

- Start in plank position keeping your core engaged
- Bring your hands in a couple inches 
- Perform a push-up keeping your elbows close to your body
- Press up squeezing your chest

( Until failure )

Bodyweight close-grip pushups

W3/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.

Jordan

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

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

W1/D2 Push

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)

Jesse

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/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 : )

W3/D2 Push

More workouts from Ebenezer Samuel