Name: Playbook - HolStrength Training Club - W2/D2 Tuesday - Push Day (HEAVY)
Uploaded: 2022-08-26T19:48:10.102Z
Duration: 90 min
Description: W2/D2 Tuesday - Push Day (HEAVY)

timothy

Warm-Up with Elliptical (5-10 minutes)
Flat Bench Press (4 x 4-8)
Incline Barbell Bench Press (4 x 4-8)
Incline Dumbbell Flies (4 x 4-8)
Standing Barbell Overhead Press (4 x 4-8)
Seated Arnold Press (4 x 4-8)
Bodyweight Dips (4 x 4-8)
Rope Tricep Extension (4 x 4-8)
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

- Grasp the barbell with hands shoulder width apart
- Maintain a neutral wrist position with your wrists in line with your forearms
- Keep elbows slightly tucked in front (not flared out to the sides)
- Bring barbell down to mid/upper chest then push upward to full extension but without locking out the elbow
- Pause briefly at the bottom of the rep then return to starting position

Incline Barbell Bench Press

- Keep bend in elbow constant throughout the full ROM
- Keep shoulder down
- Slowly lower the weight and achieve a good stretch at the bottom
- Touch pinkie side of the dumbbell together at the top of rep

Incline Dumbbell Flies

- Start with barbell at chest height
- Grip with hands slightly outside shoulder width apart
- Keep wrist in line with forearms as much as possible and keep elbows in front of you
- Brace your core, squeeze your glutes, and then press the bar overhead
- Slowly bring the bar back down to chest for starting to position

Standing Barbell Overhead Press

- Start with your palms facing you
- Press the dumbbells above you 
- Rotating your wrists as you go up 
- Reach full extension and reverse the motion as you come down

Seated Arnold Press

- Bend at the elbows to lower down
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight Dips

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope Tricep Extension

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/D2 Tuesday - Push Day (HEAVY)

Used 10kg dumbbells for doubled the reps 🔥🔥… ( I tap one star & the app sent that rating so ⭐️⭐️⭐️⭐️*) 🤝

Bianca

W1/D1 Monday - Leg Day (HEAVY)

Great workout. Just pick a weight and use your reps as a minimum, but try to exceed.  Once I hit 15 for all the sets, I move up in weight next time.

Howard

Decent burn, I think sets need to be higher or specify what weight percentage to use in said programs

Bryan

W1/D2 Tuesday - Push Day (HEAVY)

W1/D3 Wednesday - Pull Day (HEAVY)

Ayden castaneda

W2/D2 Tuesday - Push Day (HEAVY)

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