Name: Playbook - Jeff Logan - Big Push Day
Uploaded: 2022-10-24T22:02:18.053Z
Duration: 60 min
Description: Big Push Day

Maurice

Feeling the strength built from the first two workouts it didn’t get easier I got better but this one reminded me stay humble and trust the process it’s suppose to be a challenge beast no Beast Mode

Super Nyja

Jose Ferrer

1. Flys 
2. Bench press or machine 
3. Dips (weight optional)
4. Shoulder press (standing optional)
5. Front raise (DB optional)
6. Rope push downs 
7. Bench dips

- low seat placement 
- flex chest as arms come together 
- control your arms and chest on the negative portion of the movement

Machine flys

- lower barbell to chest 
- press upwards 
- flex chest at the top of the movement

Barbell bench press

- stabilize body / be strict 
- Flex chest & triceps at peak of the movement 
- dip slightly below a 90 degree angle at your elbows 
- push with power on the way up ! 
- control the downwards portion

Deep Dips

- In a seated position in the machine 
- Elbows bent to 90 degrees
- Straighten elbows pressing overhead 
- Lower back to starting position with control

Seated shoulder press machine

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise

- control weight 
- don’t rock 
- flex tricep at bottom of the movement 
- pin elbows to your sides

Tricep rope push-downs

- 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 back to starting position

Bench dips

Big Push Day

Belinda

Jay Rackz

It was tough but I made it and I feel great

Josie

International chest day

Yasen Temelkov

Sosa

How to get 3 months FREE to my app

All imma say is DAMN MY LEGS BURNING 🤣

Dante

Kristijonas

Straight to the point. Time efficient workout!

Carey Bell

Big Leg Day

Ceon

Dope workout to start off my journey preciate you 💪🏽

Dmarea Brown

I like being able to divide my workouts. Abs where just enough to push you but not to much. A great burn, good rest and a overall beast mode quality workout

Big Push Day

Community

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