Name: Playbook - Gainsbygaines Fitness - Muscle Gain: W4, D1 (Push)
Uploaded: 2021-01-18T11:48:54.949Z
Duration: 70 min
Description: Muscle Gain: W4, D1 (Push)

Diego Alejandro Haintzi Mármol

We are adding more time under tension with 1 1/2 reps.  This may force you to go down a bit in weight but that’s ok, just focus on keeping good form to work the proper muscles groups.

-Continue to get proper depth in you initial squat

- keep your core tight and be under control throughout the entire movement

- if you feel like you are bouncing at the bottom then you need to lower the weight

Barbell 1 1/2 back squats

- your elbows should have a very slight angle forward 

- control the weight as you lower it back down

-make sure to stay upright with the core tight to protect your lower back

Barbell 1 1/2 shoulder press

- alight your feet just inside of shoulder width

- remember not to fully lock out at the knees

Leg press narrow stance

- adding in the pulse rep to your standard bench press will increase time under tension and promote growth

Bench press 1 1/2

Barbell split lunge

-complete 7 reps only extending halfway through the rep

- then 7 reps at full extension coming down half way through the rep

- followed by 7 reps under control working through the full range of motion

Leg extension 21’s

-slow and controlled reps forming a diamond on the ground in the center of your chest

Diamond push-ups

Big squeeze on the chest at the top of the rep and a slow controlled negative.

Cable chest fly

Muscle Gain: W2, D1 superset 1

There are many different ways to load weight on dips, ideally if you have a belt that would be best

Weighted dips

-Raise the weight til you can look through the center of it

- control the negative

Plate front raise

Muscle Gain: W2, D1 superset 2

Muscle Gain: W4, D1 (Push)

Maximilian

Marquis Hardin

Chris

Muscle Gain: W1, D1 (Push)

Freeman

Muscle Gain : W1,D2 (Pull)

Matt

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)

Jeff

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: W4, D1 (Push)

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