Name: Playbook - Jarrett Stod - W4/D1 Muscle growth - Push day
Uploaded: 2021-12-15T23:11:28.135Z
Duration: 60 min
Description: W4/D1 Muscle growth - Push day

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- Flat bench press 4 x 8 
- Slight incline dumbbell press 4 x 12
- Incline cable fly 3 x 15 
- 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

- 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

- Keep your core tight and your back straight. 
- Bring your hands up and together squeezing your pecs
- Lower slowly

Incline cable fly

- 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

W4/D1 Muscle growth - Push day

Loved the burnout at the end on triceps!!

Andrew Boob lll

Guti

W1/D1 Muscle growth - Push day

I like how the superset at the end really finishes off the biceps!! Another great one!!

Feelin' real good! Love going to the gym now! 😁

Zachary Aguirre

Priscilla

W1/D2 Muscle growth - Pull day

Andrea

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Ryan Mansfield

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leon

W1/D4 Muscle growth - Chest + Back day

Braxton

W1/D5 Muscle growth - Shoulders + Arms

Denise Aguiar

Another good leg day…. Made it through buddy! 💪🏼

Mommalisa

W1/D6 Muscle growth - Legs

Definitely bad ass. I was tired directly after the bench press,but I had to push through 👍🏽

W4/D1 Muscle growth - Push day

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