Name: Playbook - Elliot Burton - W5/D1 Push
Uploaded: 2022-04-19T16:34:10.382Z
Duration: 60 min
Description: W5/D1 Push

Csusb2014!

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

-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

- With DB in hand and palms facing your side
- Lift DB in front of you as high as you can
- Lower down to starting and repeat

Dumbbell front hammer raise

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

Dumbbell Shoulder Press

- Begin with hands close together and legs extended back
- Lower chest to the ground
- Press through your hands and push back up

Close grip push ups

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

-Hold onto a rope with a single hand
-Keeping your elbow at your sides push the rope down to your side activating your tricep
-Release and repeat

Single Arm Tricep Pushdown

W5/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

Marwan. M.

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

Andy

W2/D5 Legs & Core

One of my favorite workouts,
Thanks Elliot

Elenzio Collins

W3/D1 Push

Julien

W3/D2 Pull

W3/D3 Legs & Core

W3/D4 Upper

W3/D5 Legs & Core

W4/D1 Push

Jackie

W4/D2 Pull

I already finished it but still showes not finished but the workout is really decent, my legs feels good.

Mert

W4/D3 Legs & Core

W4/D4 Upper

W4/D5 Legs & Core

W5/D2 Pull

W5/D3 Legs & Core

W5/D4 Upper

W5/D5 Legs & Core

W6/D1 Push

W6/D2 Pull

Hard to superset machine exercises with dumbbell/barbell exercises due to the layout of my gym. I fully appreciate that isn’t a problem or fault of yours in any way, I just personally couldn’t really superset them so I reduced rest periods and did 3 sets for each exercise. Otherwise awesome leg workout!

W5/D1 Push

Community

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