Name: Playbook - Jacob Hodge - Day 18 - push strength training
Uploaded: 2024-01-07T19:32:28.845Z
Duration: 45 min
Description: Day 18 - push strength training

*Todays workout

Todays session will focus on chest and triceps, starting with push-ups to pre fatigue and warm up the chest, this one’s tough so make sure you eat well to recover.

- Form a diamond with your hands in line with your chest
- Keep your core tight and body straight

Diamond Push-ups

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

Superset

- Start with your arm at 90 and press up until you reach full extension
- Keep your core tight

Single arm dumbbell press

Day 18 - push strength training

Day 1 - run + body weight movement

Day 2 - pull strength training

Munsoor

Day 3 - Run + Lower body strength

Day 4 - Chest strength

Day 5 - sprints

Day 6 - Upper body hypertrophy

Day 7 - Rest and recover

Day 8 - lower body strength

Day 9 - run + Bodyweight movements

Day 10 - Pull strength training

Day 11 - track ladder

Day 12 - Push strength training

Day 13 - Run + shoulder strength

Day 14 - Run + Lower body strength

Day 15 - Rest and recover

Day 16 - Back day + run

Day 17 - Aerobic run

Day 19 - sprints + shoulder strength training

I always seem to amaze myself with these workouts.

Day 18 - push strength training

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