Name: Playbook - HolStrength Training Club - W2/D4 Thursday - Push Day
Uploaded: 2022-08-31T16:43:15.211Z
Duration: 90 min
Description: W2/D4 Thursday - Push Day

Warm-Up with Elliptical (5-10 minutes)
Dumbbell Flat Bench Press (4 x 8-12)
Incline Barbell Bench Press (4 x 8-12)
Alt Incline Chest Press (4 x 9-12 each arm)
Standing Barbell Overhead Press (4 x 8-12)
Cable Single Arm Lateral Raise (4 x 8-12 each arm)
Standing Rear Delt Flies (4 x 8-12)
Bodyweight Dips (4 x 8-12)
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

- 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

- 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

- Set up like a normal incline dumbbell press
- Brace your core and keep your feet firmly planted on the ground
- Bring one arm down towards your chest while hold the other out in front of you
- Return to starting positing and after 3 reps repeat with the opposite side

Alt Incline Chest Press

- 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

- With the outside arm, cable crossing between your legs
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position 
- Complete desired reps then repeat on the opposite side

Cable Single Arm Lateral Raise

- 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

- 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

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/D4 Thursday - 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/D1 Monday - Push 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/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/D4 Thursday - Push Day

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