Name: Playbook - HolStrength Training Club - W4/D2 Tuesday - Push Day (HEAVY)
Uploaded: 2022-08-26T19:47:59.849Z
Duration: 90 min
Description: W4/D2 Tuesday - Push Day (HEAVY)

Warm-Up with Elliptical (5-10 minutes)
Flat Bench Press (4 x 4-8)
Incline Bench Press (4 x 4-8)
Incline Dumbbell Flies (4 x 4-8)
Standing Barbell Overhead Press (4 x 4-8)
Dumbbell Lateral Raise (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

- 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

- 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

W4/D2 Tuesday - Push Day (HEAVY)

Chelsea

Preston Mccanless

W1/D1 Monday - Leg Day (HEAVY)

These have organized my workout and help me to push myself.

Howard

W1/D2 Tuesday - Push Day (HEAVY)

W1/D3 Wednesday - Pull Day (HEAVY)

Amazing definitely gonna feel it tomorrow

W4/D2 Tuesday - Push Day (HEAVY)

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