Name: Playbook - George David III - W1/D3 Push day
Uploaded: 2023-05-25T17:10:46.950Z
Duration: 60 min
Description: W1/D3 Push day

- 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

- Raise the dumbbells underhand until you reach shoulder height
- Lower with a slow and controlled movement
- Focus on squeezing front delt and upper chest

Dumbbell front raise

Bench press + underhand front raise

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

Shoulder press + Dumbell lat raise

- Adjust reverse fly machine to correct height
- With slightly bent arms use your rear delts to pull your arms back
- Slowly release

Machine reverse fly

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press

- Keep your core tight
- Spread the rope apart at the top of the movement
- Squeeze tricep at bottom

Rope tricep extensions

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

W1/D3 Push day

Isabel

I have been working out for 4 years, not so consistent but I workout about twice a week. 
This workout has me falling in love with fitness again! Thank you

Erika Menendez

W1/D1 Leg day

Falling in more in Love with doing upper body workouts. I love this workout!

Raven

W1/D2 Pull day

W1/D4 Leg Day

W1/D5 Chest/Back

W1/D6 Shoulders/Arms

W2/D1 Leg day

W2/D2 Push day

W2/D3 Pull Day

W2/D4 Leg Day

W2/D5 Shoulder/Arms

W2/D6 Chest/Back

Great Workout Love the variety and not having to think what my next workout will be

Rameses

W3/D1 Leg Day

W3/D2 Push Day

W3/D3 Pull Day

W3/D4 Leg day

W3/D5 Chest/Back

W3/D6 Shoulder/Arms

W4/D1 Leg Day

W4/D2 Push Day

Great pull day workout! I added 1 to 2 extra sets to some of the workouts for a challenge.

W1/D3 Push day

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