Name: Playbook - George Bamfo - W9/D5 Push
Uploaded: 2023-07-13T18:43:32.520Z
Duration: 70 min
Description: W9/D5 Push

Run up a flight of stairs

Kobe crunches

Alpine Mt climbers

Incline bench press

Diamond push ups

Go Single, single, double counts as 1 rep. You got 5 total reps ea set.

21’s floor press

Go Single, single, double counts as 1 rep. You got 5 total reps ea

Chest raises - 21’s

Arnold press

With a tight core, contract your rear delts to bring your arms backward until you feel a pinch in your shoulder blades. Slowly bring your arms back to the starting position. You should maintain only a slight bend in your arms during this motion. Maintain tightness in your core and rep

Cable rear delts flys

Lat raises

Chest dips

Overhead tricep extensions

W9/D5 Push

Kevin

Felt that nice pump 💪🏾💪🏾💪🏾

Seby

W9/D1 Push

Tommy

You know we do the work and don’t stop💪🏾💪🏾💪🏾

W9/D2 Pull

W9/D4 Legs

W9/D6 Pull

W10/D1 Legs

W10/D2 Pull

W10/D4 Push

W10/D5 Legs

W10/D6 Push

W11/D1 Legs

W11/D2 Push

W11/D4 Legs

W11/D5 Pull

W11/D6 Pull

Triceps OUT!!! Push-ups were even hard to do

1i1ol
L1

Wow I’m 8I’ll& ‘I’m is 87’@


@9l09*^
IOk@i

Qq11o8@
87I’m mommy 9@7 u@p’l
Qik9oq
I’ll @a
‘1@+Is qu k
I’m
@l
I’m l
“
@7
@

I’m l
1i Liz o
U I’m on
Lqoqu I aq

I’m o mom o@


L-1@88
Iu1@7



A@
Who
7

I’m iioiq

Yo

7a




I’m zzz
@Mormons 1


@78io
@@@
my
I’m 


Q7@oto k
‘@97
UlI’m 
Ok Mami I

W9/D5 Push

Community

More workouts from George Bamfo