Name: Playbook - Jarrett Stod - W3/D1 Weight loss - Push day
Uploaded: 2021-12-15T17:29:18.408Z
Duration: 60 min
Description: W3/D1 Weight loss - Push day

James Nguyen

- Flat bench press 4 x 8 
- Slight incline dumbbell press 4 x 12 
- Decline cable fly  3 x 15
- Dumbbell lateral raises 4 x 12
- Dumbbell seated shoulder press 4 x 8 
- Cable straight bar tricep pushdown 3 x 15
- Cable  rope tricep  pushdown 3 x 15
- 20 minute stair master

- 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

- Press the dumbbells straight up reaching full extension
- Come down until your arms reach 90 degrees

Slight incline dumbbell press

- Squeeze arms togther in front of your belly button
- Maintain a tight core and get a good stretch

Decline cable fly

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral raises

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

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

Cable rope triceps extensions

Stairmaster

W3/D1 Weight loss - Push day

Tori

Traded like two workouts! But overall it was greattt👍🏽

Royalty

Jordan

W1/D1 Weight loss - Push day

I wish that there was a alternative exercise for like the pull ups as I just started my weight loss/ workout journey and am unable to do a pull up quite yet. But other thank that it’s a great workout.

Austin

🏡 Sue Sutton-Ludwig CRS Remax Concepts. Sutton

W1/D2 Weight loss - Pull day

Worked every muscle of the leg. I couldn't end it with the stair master since that was taken. End up doing air squats and pistol squats.

One of the best workouts I’ve done in a while.

Abby

W1/D3 Weight loss - Leg day

W1/D4 Weight loss - Chest + Back day

Stair climber is still kicking my butt. But I’m loving this program!

I like cycle 1 so far, working every muscle part. Great shoulder + arm work out.

W1/D5 Weight loss - Shoulders + Arms

Digging the leg workout and ending it with 20 mins on the stair master.

W1/D6 Weight loss - Legs

W2/D1 Weight loss - Push day

W2/D2 Weight loss - Pull day

This day is always my kryptonite. The last thing I want to do after legs is the stair master 😅 but it’s so worth it! My legs and booty are getting so strong!

W2/D3 Weight loss - Leg day

Did this workout on 06/10. The great combo between the two muscle groups.

W3/D1 Weight loss - Push day

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