Name: Playbook - Jah'Son Patterson - W3/D2 Upper - Push
Uploaded: 2022-09-28T20:48:11.858Z
Duration: 60 min
Description: W3/D2 Upper - Push

Push-ups 

Bb bench press 

Db incline bench press 

Db seated shoulder press 

Superset:
Db upright row 
Db overhead tricep ext.

Superset:
Tricep push-ups 
Tricep bench dips

- Assume a quadruped position on the floor with your hands under your shoulders, toes tucked, and knees under hips
- Extend one leg at a time and assume a pushup position with the legs straight, elbows extended, and head in a neutral position looking at the floor
- Slowly descend to the floor by retracting the shoulder blades and unlocking the elbows
- Descend until the upper arms are parallel or your chest touches the floor
- Push yourself back to the starting point by extending the elbows and driving your palms into the floor

Push-up

- Lie back on a flat bench
- Using a mid to shoulder width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked
- From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest
- After a brief pause, push the bar back to the starting position as you breathe out
- Focus on pushing the bar using your chest muscles
- Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again (Tip: Ideally, lowering the weight should take about twice as long as raising it)
- Repeat the movement for the prescribed amount of repetitions
- When you are done, place the bar back in the rack

BB Bench Press

- Begin by lying back on an incline bench with dumbbells held above your chest
- Lower the dumbbells with control to chest level 
- Press the dumbbells back up over your chest
- Pause at full contraction before lowering into the next rep

DB Incline Bench Press

- Set up an adjustable angle bench to near 90 degrees and select the desired weight from the rack
- Pick up the dumbbells from the floor using a neutral grip (palms facing in), placing the end of the dumbbells on your knees and sit down on the bench
- Using a safe and controlled motion, kick your knees up one at a time in order to get each dumbbell into place 
- Once the dumbbells are in place, rotate your palms so they are facing forward
- Press the dumbbells overhead by extending the elbows and contracting the deltoids
- Slowly lower the dumbbells, returning back to the starting position

DB Seated Shoulder Press

- Grasp the dumbbells with an overhand grip that is slightly less than shoulder width
- The dumbbells should be resting on the top of your thighs with your arms extended and a slight bend in your elbows
- Now exhale and use the sides of your shoulders to lift the dumbbells, raising your elbows up and to the side
- Keep the dumbbells close to your body as you raise 
- Continue to lift the dumbbells until they are just under the armpit (Tip: Your elbows should drive the motion, and should always be higher than your forearms) 
- Remember to keep your torso stationary and pause for a second at the top of the movement
- Lower the dumbbells back down slowly to the starting position

DB Upright Row

- Start standing with your feet shoulder width apart and dumbbells held in front of you
- Raise the dumbbells above your head until your arms are extended out straight
- Slowly lower the weights back behind your head, being careful not to flare your elbows out too much
- Once your forearms move beyond parallel to the floor bring the weight back up to the starting position
- Your upper arms should remain in place throughout the movement

DB Overhead Tricep Extensions

Superset

- Assume a push-up-like position on the floor, but place your forearms directly on the ground and further forward than usual
- Also, use a closer hand position and keep your feet hip-width apart
- Keep your core tight and ensure that your back is straight (Don't let your hips sag)
- Push through your hands until your forearms come off the floor (Only your elbows should bend)
- Keep going until your elbows reach full extension
- Squeeze your triceps forcefully at the top of the rep
- Lower your body back down to the floor in a controlled manner using your triceps

Tricep Push-up

- 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, as you press yourself back up to starting position

Tricep Bench Dips

W3/D2 Upper - Push

No way I was doing those hamstring curls with my fat ass going too a muscle lol, other than that great work out thanks for making me sweat

Eric

Bogdan

Siviwe

W1/D1 Lower

Completed everything but the tricep push ups 😰

Jerry

Ethan W

W1/D2 Upper - Push

Mickael

Jarrad

W1/D3  Lower

Good work out but no way I could do the last workout haha

Hannah

W1/D4 Upper - Pull

Emily

Darrien Staples

Brandon

W2/D1 Lower

Candon Watt

Awesome workout using only barbell; was great to do a full body with not much equipment and still sweat!

Anquavious

W2/D2 Full body

W2/D3 - Lower

William Adams

W2/D4 Full body

W3/D1 Lower

W3/D3  Lower

Adam

W3/D4 Upper - Pull

W4/D1 Lower

W4/D2 Full body

I’m going to keep doing this workout until I don’t feel like I’m going to fall over.

W3/D2 Upper - Push

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