Name: Playbook - HolStrength Training Club - W1/D2 Tuesday - Push Day (HEAVY)
Uploaded: 2022-08-26T19:48:27.451Z
Duration: 75 min
Description: W1/D2 Tuesday - Push Day (HEAVY)

Warm-Up with Walking (5-10 minutes)
Dumbbell Flat Bench Press (3 x 4-8)
RB Standing Incline Press (3 x 4-8)
Dumbbell Chest Fly (3 x 4-8)
Standing Dumbbell Overhead Press (3 x 4-8)
Standing Rear Delt Flies (3 x 4-8)
Dumbbell Tricep Kickback (3 x 4-8 each arm)
Bench Dips (3 x 8-12)
Cooldown Stretching (5-10 minutes)

Go for a walk on an incline treadmill or outside for 5-10 minutes to get the blood pumping and warm the body up!

Walk

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up
- Keep wrists in line with forearms

Dumbbell Flat Bench Press

- Anchor the resistance band at the bottom of a closed door or near the ground
- Stand in a split stance and face away from the anchor point 
- Brace your core and press up and away from you to activate your upper pec muscle
- Slowly return back to the chest keeping shoulders down

RB Standing Incline Press

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest and pronating your palms 
- Bring dumbbells back together squeezing your chest and supinating your palms so the bottom of the dumbbells touch

Dumbbell Chest Fly

- With the dumbbells overhead and arms extended
- Keep core engaged to not over extend the back
- Slowly lower weight down to your chest/shoulder height and press back up overhead

Standing Dumbbell Overhead Press

- With a dumbbell in each hand
- Hinge at your hips keeping your shoulders back and down
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Standing Rear Delt Flies

- Tip forward at the hips and hold dumbbell with your arm bent to 90 degrees
- Keep other hand on a support
- Extend your arm back engaging your triceps
- Keeping elbow snug against your side
- Lower slowly to starting position 
- Keep your core tight

Dumbbell Tricep Kickback

- 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
- Can add a dumbbell over your hips for increased difficulty

Bench Dips

It’s always import to let the heart rate slow down to normal gradually for best recovery. As well as flush out the deoxygenated blood from the muscles.

Cooldown Stretching

W1/D2 Tuesday - Push Day (HEAVY)

Heidi

W1/D1 Monday - Leg Day (HEAVY)

W1/D3 Wednesday - Pull Day (HEAVY)

W1/D4 Thursday - Leg Day (HEAVY)

W1/D5 Friday - Chest & Back (LIGHT)

W1/D6 Saturday - Arms & Shoulders Day (LIGHT)

W1/D7 Sunday - Rest Day!

W2/D1 Monday - Leg Day (HEAVY)

W2/D2 Tuesday - Push Day (HEAVY)

W2/D3 Wednesday - Pull Day (HEAVY)

W2/D4 Thursday - Leg Day (HEAVY)

W2/D5 Friday - Chest & Back (LIGHT)

W2/D6 Saturday - Arms & Shoulders Day (LIGHT)

W2/D7 Sunday - Rest Day!

W3/D1 Monday - Leg Day (HEAVY)

W3/D2 Tuesday - Push Day (HEAVY)

W3/D3 Wednesday - Pull Day (HEAVY)

W3/D4 Thursday - Leg Day (HEAVY)

W3/D5 Friday - Chest & Back (LIGHT)

W3/D6 Saturday - Arms & Shoulders Day (LIGHT)

W3/D7 Sunday - Rest Day!

W4/D1 Monday - Leg Day (HEAVY)

W4/D2 Tuesday - Push Day (HEAVY)

W4/D3 Wednesday - Pull Day (HEAVY)

W4/D4 Thursday - Leg Day (HEAVY)

W4/D5 Friday - Chest & Back (LIGHT)

W4/D6 Saturday - Arms & Shoulders Day (LIGHT)

W4/D7 Sunday - Rest Day!

W5/D1 Monday - Leg Day (HEAVY)

W5/D2 Tuesday - Push Day (HEAVY)

W5/D3 Wednesday - Pull Day (HEAVY)

W5/D4 Thursday - Leg Day (HEAVY)

W5/D5 Friday - Chest & Back (LIGHT)

W5/D6 Saturday - Arms & Shoulders Day (LIGHT)

W5/D7 Sunday - Rest Day!

W1/D2 Tuesday - Push Day (HEAVY)

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