Name: Playbook - Fit4duty Crew - Push Day Week 1 Day 1
Uploaded: 2021-12-20T17:44:19.405Z
Duration: 45 min
Description: Push Day Week 1 Day 1

Brutal yet loved and hated every second of the grind

Xavier

Charles

Push Day (Hypertrophy) 

Hypertrophy, meaning we will be lowering the weight so we can complete higher reps in a shorter time. 

Most of the workouts will be broken down into 4 sets for 8-12 reps each. 

This day includes a push-up warm up, Flat bench press, incline dumbbell press, shoulder press, tricep extensions, and dumbbell chest press.

- Begin in a push up position with hands shoulder distance apart. 
- Lower body down to the ground
- Push through your arms to rise back up

Standard push-ups

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

- Start by standing with the barbell at your upper chest. 
- Press the bar overhead and back, not pushing the bar in front of you. 
- Lower slowly back to starting position

Barbell shoulder press

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

-Squeeze the dumbbells together the entire movement 
- Lower weights to your chest 
- Press dumbbells back up over your chest

DB chest press

Push Day Week 1 Day 1

Ronnie

Pull Day Week 1 Day 2

Leg day Week 1 Day 3

Push Day Week 1 Day 4

Pull day Week 1 Day 5

The workout was awesome I just have some old injuries tending to, trying to get back into it💪🏽

Push Day Week 1 Day 1

Community

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