Name: Playbook - Elliot Burton - W3/D1 Push
Uploaded: 2021-09-07T09:13:41.724Z
Duration: 60 min
Description: W3/D1 Push

Stephen Stroud

Rudi

Jake P.

Nikola

Marwan. M.

Jordan

- 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

Dumbbell Overhead Extension

- 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

Franco

James Nguyen

W1/D1 Push

Great pull workout I did at a commercial gym.

Jonathan

W1/D2 Pull

I joined a fitness gym today and had a great pump leg workout.

Dumbbell destroyed phone so couldn’t finish 😬

W1/D3 Legs

W1/D4 Push

not gonna lie! i keep underestimating these workouts and then they kick my ass hahaha good stuff!

Nicholas

W1/D5 Pull

I like the leg workout esp the superset ones.

W1/D6 Legs

Milo

W2/D1 Push

Veikko

Zuriel Armendariz

W2/D2 Pull

Single leg box squat might me the hardest thing I’ve ever done in my life

Some exercises do not work and are not clear, thank you

Abdulla

W2/D3 Legs

Killer - I had weak form on the bench presses tho

W3/D1 Push

Community

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