Name: Playbook - Jacob Hodge - Day 23 - Push strength training
Uploaded: 2024-12-15T06:24:55.023Z
Duration: 45 min
Description: Day 23 - Push strength training

*Todays workout 

Chest day!

Everyone’s favorite day and no better way to start than than the bench press! And then straight into dumbbell presses, let’s go!

- 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

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press

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

Cable rope triceps extensions

- 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

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

Push up

Day 23 - 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 18 - push strength training

Day 19 - sprints + shoulder strength training

I always seem to amaze myself with these workouts.

Day 23 - Push strength training

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