Name: Playbook - HolStrength Training Club - W3/D1 Monday - Push Day
Uploaded: 2022-08-31T16:43:15.248Z
Duration: 90 min
Description: W3/D1 Monday - Push Day

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

Gabe

Warm-Up with Elliptical (5-10 minutes)
Flat Bench Press (4 x 4-8)
Dumbbell Incline Bench Press (4 x 4-8)
Alt Incline Chest Press (4 x 6-9 each arm)
Seated Arnold Press (4 x 6-8)
Dumbbell Lateral Raise (4 x 8-12)
Cable SA Tricep Extension (4 x 6-8 each arm)
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

- 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 repeat with the opposite side

Alt Incline Chest 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

- 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

- 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 SA 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

W3/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!

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/D4 Thursday - Push Day

W2/D5 Friday - Pull Day

W2/D6 Saturday - Leg Day

W2/D7 Sunday - Rest 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 :)

W3/D1 Monday - Push Day

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