Name: Playbook - HolStrength Training Club - W4/D1 Monday - Push Day
Uploaded: 2022-08-31T16:43:15.289Z
Duration: 90 min
Description: W4/D1 Monday - Push Day

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

Gabe

Warm-Up with Elliptical (5-10 minutes)
Dumbbell Flat Bench Press (5 x 4-8)
Low to high cable chest fly’s (5 x 6-8)
Cable Chest Flies (5 x 6-8)
Standing Dumbbell Overhead Press (5 x 6-8)
Rope Standing Face Pull (5 x 6-8)
Cable SA Tricep Extension (5 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

- 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

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together forward and up engaging your chest
- Pause and let your arms return back to the starting position

Low to high cable chest fly’s

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause at the top and let your arms slowly return back to the starting position

Cable Chest Flies

- With the dumbbells overhead and arms extended
- Keep core engaged to not over extend the back
- Slowly lower weight down to your chest/shoulder height and press back up overhead

Standing Dumbbell Overhead Press

- Grip the rope with finger guns pointing in the direction away from you and thumbs touching in front of you
- Pull the cable towards your face with elbows flared outward engaging your rear delts and upper back
- Thumbs should be about ear level before slowly returning back to starting position (so far back you could pause the music on your headphones)
- Slowly return back to starting position

Rope Standing Face Pull

- 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

W4/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!

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!

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 :)

W4/D1 Monday - Push Day

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