Name: Playbook - Elliot Burton - W3/D1 Push
Uploaded: 2022-04-19T16:30:47.338Z
Duration: 75 min
Description: W3/D1 Push

One of my favorite workouts,
Thanks Elliot

Elenzio Collins

James Nguyen

Feras Ali

Marwan. M.

Complete 20-40 minutes of LISS cardio before or after your workout. This can be: incline walk, stair master, steady cycle, steady row or swim.

- Begin by lying flat on a bench
- Lower the barbell to your chest
- Press back up and repeat

Bench press

- Start in a seated position with DB at shoulder height
- Press DB up overhead
- Slowly lower down to starting and repeat

Dumbbell Shoulder Press

-Lay on an incline bench with a dumbbell in each hand
-Hold them at you upper chest. Press the dumbbells to full extension 
-Lower back to the starting position
-Repeat

Incline Dumbbell Press

-Sit in a chair at the smith machine, chair adjusted in position to fit 
-Un-rack the weight and press the bar from chest level to full extension overhead 
-Lower the bar back to the starting position
-Repeat

Smith Machine Shoulder Press

- Place one hand on the bench with back flat
- With DB in opposite hand and triceps parallel to your back
- Press DB back until parallel with the rest of the arm
- Engage triceps, return to starting and repeat

Dumbbell kickbacks

- Place your hands on a bench and your legs extended in front of you
- Lower your body down until your elbows are 90 degrees
- Extend arms and bring body back up

Bench dips

Superset

- With rope in both hands and a slight bend in your back
- Pull down and engage triceps
- Slowly return to starting

Cable rope pushdown

W3/D1 Push

Did lighter weight but focused on form and repetition this 1st day.. I’m sleeping on your workout, great workout

Defo gonna feel this one in the morning 😂

uer1992

W1/D1 Push

Khizar Saleem

I need a pump , the last part was intense I liked it !

Robert

Vito

W1/D2 Pull

Gadiel

Didn’t realize how deadly the abs section was until I did it 😮‍💨😮‍💨

W1/D3 Legs & Core

Diego

W1/D4 Upper

A really good routine , defiantly worth it .

Henry corado

W1/D5 Legs & Core

I like the single arm Smith Machine shoulder press, I would never thought of using it. I also like the super sets in the workout.

W3/D1 Push

Community

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