Name: Playbook - HolStrength Training Club - W4/D1 Monday - Push Day
Uploaded: 2022-08-26T19:47:50.711Z
Duration: 45 min
Description: W4/D1 Monday - Push Day

Warm-Up on elliptical (5-10 minutes)
Flat Barbell Bench Press (2 x 8-12)
Incline Barbell Bench Press (2 x 8-12)
Incline Dumbbell Flies (2 x 8-12)
Dumbbell Seated Shoulder Press (2 x 8-12)
Dumbbell Lateral Raise (2 x 8-12)
Bodyweight Dips (2 x 8-12) 
Rope Tricep Extension (2 x 8-12)
Push-Ups (2 x Failure)
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 Barbell 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

- 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

- Have a small forward lean with knees slightly bent
- Keep a slight bend at the elbow
- Maintain a solid grip with thumbs higher than pinkies
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell Lateral Raise

- 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

- Start with your hands below the shoulders 
- Bend at the elbows to come down
- Keep the elbows closer to your sides and grip the ground with your fingertips (helps prevent tennis elbow and joint irritation)
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push-Ups

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

W4/D1 Monday - Push Day

Cory France

Toya

Howard

W1/D1 Monday - Push Day

Found areas that need work and new ways to work out. God bless all.

Micah

Pretty good upper body burner excited to see what the rest of this program brings!

W1/D2 Wednesday - Pull Day

Was a challenge 1st leg day in long time. Great work out

W1/D3 Friday - Leg Day

Great plan pushing the limits with organized routine.

Amazing workout routine, goes quick and is easy.

Samuel

W2/D1 Monday - Push Day

W2/D2 Wednesday - Pull Day

W2/D3 Friday - Leg Day

W3/D1 Monday - Push Day

W3/D2 Wednesday - Pull Day

Feeling the difference from first work out making slight progression in weight lifted a great workout.

W4/D1 Monday - Push Day

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