Name: Playbook - George David III - W4/D2 Push Day
Uploaded: 2023-07-31T18:25:29.910Z
Duration: 60 min
Description: W4/D2 Push Day

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable chest flies

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full extension then return to starting position

Plate loaded machine flat chest 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

- Press the dumbbells straight up reaching full extension
- Come down until your arms reach 90 degrees

Slight incline dumbbell press

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate 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

Plate front raise + Shoulder press

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Cable rope overhead triceps 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

Overhead tricep extensions + Bench dips

W4/D2 Push Day

Willie

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/D3 Push 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

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

W4/D2 Push Day

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