Name: Playbook - George David III - W5/D1 Push workout
Uploaded: 2023-07-31T18:36:49.511Z
Duration: 60 min
Description: W5/D1 Push workout

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Flat dumbbell press

- Keep your core tight and your back straight. 
- Bring your hands up and together squeezing your pecs
- Lower slowly

Cable fly

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

- Hold the rope with your palms facing each other
- Raise until shoulder height pausing at the top 
- Lower with a slow controlled motion

Rope cable front raise

- Hold onto a rig and lean away with a cable your free hand 
- Raise the cable laterally up to head height 
- Lower the cable
* Work both sides

Leaning cable lateral raise

Superset

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ-bar skull crushers

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

Cable single arm tricep extension

W5/D1 Push workout

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

W4/D2 Push Day

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

W5/D1 Push workout

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