Name: Playbook - HolStrength Training Club - W2/D1 Monday - Push Day
Uploaded: 2022-08-31T16:43:15.189Z
Duration: 90 min
Description: W2/D1 Monday - Push Day

Warm-Up with Elliptical (5-10 minutes)
Flat Bench Press (4 x 4-8)
Dumbbell Incline Bench Press (4 x 4-8)
Dumbbell Chest Fly (4 x 8-12)
Dumbbell Seated Shoulder Press (4 x 4-8)
Dumbbell Lateral Raise (4 x 8-12)
Dumbbell Incline Triceps Extensions (4 x 6-8)
Cooldown Stretching (5-10 minutes)

Light to moderate pace to get the blood flowing and work up a slight sweat. A short 5-10 minute cardio warmup has been shown to help increase growth hormone levels in the body. Priming your muscles for the workout ahead!

Elliptical

- Grip the bar with about shoulder width apart
- Keep elbows slight tucked with shoulders down
- Plant your feet and grip the floor with toes
- Keep wrists straight with neutral alignment (don’t let them fold back)
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat Bench Press

- Begin by lying back on an incline bench with dumbbells above your chest
- Keep elbows slightly tucked
- Wrists in line with the forearms
- Lower the dumbbells to chest level
- Press the dumbbells back up engaging your chest

Dumbbell Incline Bench 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 back supported hold two dumbbells at your shoulders 
-Keep elbows slightly in front of you
- Press the dumbbells up to full arm extension
- Slowly lower them to the starting position

Dumbbell Seated Shoulder Press

- Be slightly bent over with a slight bend in the knees
- Raise your arm keeping a slight bend at the elbow
- Keep a solid grip with thumbs higher than pinkies
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell Lateral Raise

- From incline bench hold a dumbbell in each hand with elbows at the sides of your head
- Slowly bend elbows to drop dumbbells down behind the head
- Keep the elbows tucked in front of you
- Extend elbows to return to starting position

Dumbbell Incline Triceps Extensions

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

W2/D1 Monday - Push Day

Brendan

Nkanyiso

Absolutely fantastic! Such an encouragement to keep going and push to the limits!

W1/D1 Monday - Push Day

W1/D2 Tuesday - Pull Day

Such an incredible app that encourages you to keep to the road of greatness!

W1/D3 Wednesday - Leg Day

Diego

W1/D4 Thursday - Push Day

Boulder day was 🔥. Did some workouts I’ve never done before!

Gabe

W1/D5 Friday - Pull Day

W1/D6 Saturday - Leg Day

W1/D7 Sunday - Rest Day!

W2/D2 Tuesday - Pull Day

Replaced goblet squat with smith machine squat for weight and it worked wonders!

W2/D3 Wednesday - Leg Day

W2/D4 Thursday - Push Day

W2/D5 Friday - Pull Day

W2/D6 Saturday - Leg Day

W2/D7 Sunday - Rest Day!

God had me strong today 😤. Crushed the workout with room to spare.

W3/D1 Monday - Push Day

I’m noticing my right arm flares out more than my left. Working on fixing the inballance.

W3/D2 Tuesday - Pull Day

Used the belt today 👀 felt good and hit 9 reps of 315 on front squat! Hack squat felt good too! Absolutely exhausted after that one!

W3/D3 Wednesday - Leg Day

W3/D4 Thursday - Push Day

W3/D5 Friday - Pull Day

W3/D6 Saturday - Leg Day

W3/D7 Sunday - Rest Day!

Got the largest pump I’ve ever had. Feeling huge and praising God 😤💪

W4/D1 Monday - Push Day

W4/D2 Tuesday - Pull Day

W4/D3 Wednesday - Leg Day

Nothing is more humbling than trying to do 8-10 reps of your 5-7 rep weight. Got a reality check. Excellent workout.

W4/D4 Thursday - Push Day

Great burn definitely covered lot of muscles to use

Howard

Stretch marks are making me feel huge today 😮‍💨

W4/D5 Friday - Pull Day

W4/D6 Saturday - Leg Day

W4/D7 Sunday - Rest Day!

W5/D1 Monday - Push Day

W5/D2 Tuesday - Pull Day

W5/D3 Wednesday - Leg Day

W5/D4 Thursday - Push Day

I’m starting to see some growth in my biceps which is an area that I’ve neglected. The program is working!

W5/D5 Friday - Pull Day

W5/D6 Saturday - Leg Day

W5/D7 Sunday - Rest Day!

W6/D1 Monday - Push Day

W6/D2 Tuesday - Pull Day

I added deadlift at the start and the tank is empty after this grind. Muscle building at its finest.

W6/D3 Wednesday - Leg Day

W6/D4 Thursday - Push Day

Workout felt good. A fantastic way to end my summer before I go back to school :)

W2/D1 Monday - Push Day

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