Name: Playbook - Elliot Burton - W3/D1 Push
Uploaded: 2022-04-11T10:18:21.907Z
Duration: 75 min
Description: W3/D1 Push

Jonathan

Nkululeko Mfeka 

Tony

Isaac

Katrina

Marwan. M.

Yannick

Nikola

Lucas

Zane

Hugo Lopez

Was amazing can u add some burn out cardio at the end of them?

Khizar Saleem

Eric

Silverio

Luke

Monday morning pump can’t be any better! 💪🏽💪🏽💪🏽

Carl

Very strength focused at the moment, do the rep ranges vary going forward?

Elliot

George

Juan Gonzalez

Only two weeks in and already feeling a lot a stronger

Nasty tricep pump at the end

Loving this program so far

Rosay

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

Gadiel

Earl

Ruddy Rodriguez

W1/D1 Push

W1/D2 Pull

Killer workout, I’m gunna be hurting tomorrow

Colin

This workout was one of the best workouts I’ve done in a long time

JULIO

Arjun

W1/D3 Legs & Core

Jcpaz932

going to destroy a bowl and then we’re going to plant store for some reason but go crazy

Karim

W1/D4 Upper

Josh Cruz Salazar

I’m crawling out the gym after that session 😅

W1/D5 Legs & Core

Awesome workout, never used the smith machine like that before, felt the burn there.

Vincent

W2/D1 Push

Abhishek

W2/D2 Pull

There are many different types of kneel to squats I saw online and wasn’t sure which one to do. I just chose knee to squat jumps but if you could specify later, that would be great!

Andre

zach

W2/D3 Legs & Core

Ruvarashe

Easier than most days so far tho I had to do bodyweight rather than add on weight

W3/D1 Push

Community

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