Name: Playbook - HolStrength Training Club - W5/D1 Monday - Push Day
Uploaded: 2022-08-31T16:43:15.348Z
Duration: 90 min
Description: W5/D1 Monday - Push Day

Warm-Up with Elliptical (5-10 minutes)
Flat Bench Press (3 x 4-8)
Smith Machine Incline Bench (3 x 6-8)
Incline Dumbbell Flies (3 x 6-8)
Barbell Military Press (3 x 6-8)
Rope Standing Face Pull (3 x 6-8)
Cable SA Tricep Extension (3 x 6-8 each arm)
Bodyweight Dips (3 x 8-12)
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

- Keep your shoulders back and down against the bench
- Lower bar to the chest keeping elbows slightly in front of you
- Press bar to starting position

Smith Machine Incline Bench

- 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 the barbell overhead and arms extended
- Squeeze your abs to keep spine in neutral alignment (think ribs down and in)
- Keep wrists in line with forearms
- Keep elbows tucked and in front
- Lower weight down to your chest and press back up overhead

Barbell Military 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

- 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

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

W5/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!

Gabe

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!

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/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 :)

W5/D1 Monday - Push Day

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