Name: Playbook - Elliot Burton - W6/D1 Push
Uploaded: 2022-04-19T16:34:55.194Z
Duration: 60 min
Description: W6/D1 Push

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

-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

W6/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.

W6/D1 Push

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