Name: Playbook - Elliot Burton - W8/D1 Push
Uploaded: 2022-04-11T10:19:44.393Z
Duration: 60 min
Description: W8/D1 Push

Zane

The 2 week break I took was way too long my body feels extremely weak

Nikola

javi

Marwan. M.

Gerson

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

- 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

-With single handles attached to low cables fy the cables front a low position to the front of your chest 
-Squeeze
-Release and repeat

Cable fly incline

Superset

Hex 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

- Place hands on the floor in a diamond position
- Lower chest down to the ground
- Press through your hands to push back to starting

Diamond push ups

- 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

W8/D1 Push

Gadiel

Earl

Ruddy Rodriguez

W1/D1 Push

W1/D2 Pull

Killer workout, I’m gunna be hurting tomorrow

Colin

This workout was one of the best workouts I’ve done in a long time

JULIO

Arjun

W1/D3 Legs & Core

Jcpaz932

going to destroy a bowl and then we’re going to plant store for some reason but go crazy

Karim

W1/D4 Upper

Josh Cruz Salazar

I’m crawling out the gym after that session 😅

Nkululeko Mfeka 

W1/D5 Legs & Core

Awesome workout, never used the smith machine like that before, felt the burn there.

Vincent

W2/D1 Push

Abhishek

W2/D2 Pull

There are many different types of kneel to squats I saw online and wasn’t sure which one to do. I just chose knee to squat jumps but if you could specify later, that would be great!

Andre

zach

W2/D3 Legs & Core

Tony

Ruvarashe

Easier than most days so far tho I had to do bodyweight rather than add on weight

W8/D1 Push

Community

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