Name: Playbook - Elliot Burton - W4/D1 Push
Uploaded: 2022-04-19T16:33:31.754Z
Duration: 45 min
Description: W4/D1 Push

Julien

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.

-Lay down securely on an incline bench with a barbell held at arms length above you chest
-Lower the barbell to your upper chest
-Press the barbell back to the stating position 
-Repeat

Incline Bench Press

Military Press

Hex Press

SA Kettlebell Overhead Press

Incline Close Grip Push Up

-Hold a pate by the outside at arms length in front of your legs
-With slightly bent arms raise the plate to the front activating your front delts
-Lower back to the starting position

Front plate raise

Superset

- 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

-With a rope attached to a high cable pulley and your hands on the rope at your head
-Face away from the weight stack and extend your arms from the elbow to full extension 
-Bend your arms back to the starting position and release

Cable Overhead Tricep Extensions

W4/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

James Nguyen

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.

Oliver Gill

W2/D1 Push

W2/D2 Pull

I think it’s too much to do squats after deadlifts yesterday 🤷‍♂️

Great start for the weekend.  Friday is leg & core day.

W2/D3 Legs & Core

I like the first two workouts.  I used a DB for the pull-ups and dips.

W2/D4 Upper

Great leg workout with a core circuit at the end

W4/D1 Push

Community

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