Name: Playbook - Elliot Burton - W4/D1 Push
Uploaded: 2022-03-14T11:45:52.331Z
Duration: 60 min
Description: W4/D1 Push

Orlando

Marwan. M.

- 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

-Lay on an incline bench with a dumbbell in each hand at arms length above you
-With slightly bent arms lower the dumbbells to the side 
-Flex your chest and return the dumbbells to the starting position
-Repeat

Incline Dumbbell Fly

Superset

- Begin with a dumbbell in each hand 
- Bend your arms so your palms are facing you
- Press your arms to each side laterally, then press your arms up and twist your hands so your palms face forward

Arnold press

- Start with DB in both hands in front of your body
- Raise DB directly in front of you until shoulder level
- Lower back down and repeat

Dumbbell front raise

- Keep your elbows close to your body
- Come down until your arms are at 90 degrees
- Extend your arms engaging your triceps

Tricep Dips

- 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

W4/D1 Push

Ohh I have a feeling Amma like this program 💪🏽🔥🔥

Steven

I like the 3 parts of the super sets toward the end of the push workout.

James Nguyen

Stephen Stroud

W1/D1 Push

It pull day, pulling all the back and bicep muscles

Lindsey Pike

W1/D2 Pull

Leggooooo growing those abs. Great combo!

Dale

W1/D3 Legs & Core

I like the weighted pull up and dips. Great upper body workout!

W1/D4 Upper

I like each workout Elliot put together with the sets and reps. In the end, an ab circuit works out the areas.

W1/D5 Legs & Core

Heather

W2/D1 Push

W2/D2 Pull

Just completed the leg & core.  Great combo

Holly QUAD pump............ I finally did it I f....d my shin on the box jump 😰😰😰😰😰

W4/D1 Push

Community

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