Name: Playbook - HolStrength Training Club - W4/D2 Tuesday - Push Day (HEAVY)
Uploaded: 2022-08-26T19:48:19.344Z
Duration: 90 min
Description: W4/D2 Tuesday - Push Day (HEAVY)

Warm-Up on walking (5-10 minutes)
Dumbbell Flat Bench Press (4 x 4-8)
Dumbbell Incline Bench Press (4 x 4-8) 
Dumbbell Incline Flies (4 x 4-8)
Standing Dumbbell Overhead Press (4 x 4-8)
Dumbbell Lateral Raise (4 x 4-8)
Tricep Bench Dips (4 x 4-8)
Dumbbell Incline Tricep Extension (4 x 4-8)
Cooldown Stretching (5-10 minutes)

Go for a walk on an incline treadmill or outside for 5-10 minutes to get the blood pumping and warm the body up!

Walk

- 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

- 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

- 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

Dumbbell Incline 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

- 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

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position
- Can add a dumbbell over your hips for increased difficulty

Tricep Bench Dips

- From incline bench hold a dumbbell in each hand with elbows at the sides of your head
- Slowly bend elbows to drop dumbbells down behind the head
- Keep the elbows tucked in front of you
- Extend elbows to return to starting position

Dumbbell Incline 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)

It was amazing. I’ll probably have to adjust with the lunges because of my right knee. I still loved it though. Left me drenched with sweat so that’s amazing!!!

Stace

W1/D1 Monday - Leg Day (HEAVY)

W1/D2 Tuesday - Push Day (HEAVY)

I finish my first week doing the at home and beginners program for the gym tomorrow. I am left spent after every workout, and I love it. I been working out for 5 years now and I haven’t felt this why in a hot minute. Again I thank you Josh and the whole team for making this possible.

Nate

Heidi

W1/D3 Wednesday - Pull Day (HEAVY)

W1/D4 Thursday - Leg Day (LIGHT)

W1/D5 Friday - Chest & Back Day (LIGHT)

W1/D6 Saturday - Arms & Shoulders Day (LIGHT)

W1/D7 Sunday - Rest Day!

W2/D1 Monday - Leg Day (HEAVY)

Quick but effective workout today. Thanks for the good push!

W4/D2 Tuesday - Push Day (HEAVY)

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