Name: Playbook - Gainsbygaines Fitness - Muscle Gain: W1, D1 (Push)
Uploaded: 2022-01-12T20:21:58.704Z
Duration: 70 min
Description: Muscle Gain: W1, D1 (Push)

Maximilian

Marquis Hardin

Chris

Salla

Amazing training for first day after lockdown!!
🤩🔥🔥🔥

Diego Alejandro Haintzi Mármol

Matt

Thanasis

Evan

Abdul

Courtney

Jeff

Alan Harrison Jr

Luis

Elijah Dejesus

Paul

Michael Eberle

Raymond Jimenez

Here is where we build a solid foundation.  The goal is always to control the weight and make sure we are lifting with proper form. No need to load weight up and “ego lift”. We can’t do the crazy stuff until we master the basic movements. Let’s get these GAINS!!!

-feet just outside shoulder width and slight turned out
-push the butt back and squat down while keeping your knees in line with you big toe
-make sure your core is tight and weight is in your heels not on your toes 
-control the weight, don’t sacrifice form for more reps

Barbell Back Squat

Keys to the movement:
-keep your core tight and stay upright
-push your head through at the top of the rep 
-control the weight on the way down 
-do not use your legs and stop just pass your arms being parallel to the ground

Barbell shoulder press

-similar width of feet to your squat stance
-control the weight and get good depth
-don’t lock out your legs at the top of the movement

Leg press

-keep feet planted
-squeeze your shoulder blades together
-control the weight on the way down and explode up
-have a slight angle forward on the elbows

Bench Press

-stay upright with a tight core
-reset after each rep to ensure good form
-get proper depth on each rep

(Reps are each leg)

Db walking lunges

-hold for a second at the top and focus on the contraction of the quads
-control on the way down

Leg extensions

The goal is to complete each exercise for 12 reps, then each exercise for 10 reps, followed by 8 reps without rest.  This is your burn out finisher which will include core and accessory work to compliment your muscle gain workout.

-try not to rock the hips
-keep core tight
-each time you come back up in pushup position = 1 rep

Plank break downs

-form a diamond on the ground
-you want that diamond to hit the center of your chest when you come down

Diamond push-ups

-core tight
-feet and arms both shoulder width apart
-over and back = 1 rep

Plank twists

-keep your body close to the bench as you move through the reps
-bicep should be parallel with the floor at the bottom of the movement
-squeeze that tricep at the top

Bench dips

Push, Finisher Circuit 1

Muscle Gain: W1, D1 (Push)

Freeman

Muscle Gain : W1,D2 (Pull)

Shrey

Muscle Gain: W1, D4 (Push)

Another day adapting all exercises with the resistance bands as per 2nd lockdown in UK!!

Muscle Gain: W1, D5 (Pull)

Muscle Gain: W2, D1 (Push)

Good training, just missing some exercises rest timing setting....

Muscle Gain: W2, D2 (Pull)

The additional explosives were a good way to challenge and push myself this week! Great workout 💪🏾🔥

Muscle Gain: W1, D1 (Push)

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