Name: Playbook - Joey Miuccio - W1/D1 PUSH
Uploaded: 2023-12-29T20:33:18.702Z
Duration: 60 min
Description: W1/D1 PUSH

Ron Macmullen

May I recommend to have a camera angle form the top of yourself so we can see arm angles

Matt

First day in the program this was a great pump!

Edin

Johnny

Danny Jacks

Solid workout!  Shoulders are feeling it.

Jesse

Savage pump man, good combo of lifts thanks 💪

Great kick off to my next 6-week journey! 🤘🏾🔥

Oscar

This is a nice switch up from the previous workout 🤙🏼💎

Nick Douty

- From an incline bench and a dumbbell in each hand
- Lower dumbbells slowly down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement
- Single arm front raise to follow

Dumbbell lateral raises / front raise

- Start with your elbow bent and your arm crossed over behind your head
- Extend your arm engaging your tricep to bring the dumbbell up
- Bend at the elbow to lower dumbbell back down to starting position
- Complete desired reps then repeat on the opposite side

Dumbbell single arm overhead tricep extension

- Perform a fly keeping the bend in your elbow constant
- Keep your back flat on the pad
- Squeeze at the top contracting your pecs 
- Extend and stretch the pec at the bottom

Flat dumbbell fly

- Keeping your arms straight
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Dumbbell shrugs

- Place your hands on the front edge of the chair just outside your 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

Chair dips

W1/D1 PUSH

Jason Spates

It was great muscles are sore but not extreme I feel good

Victor

W1/D2 PULL

W1/D3 LEGS

W2/D1 PUSH

W2/D2 PULL

Great leg workout. I don’t have the weight machines so I appreciate the free weight exercises.

Robert

Isabel

W2/D3 LEGS

Absolute BEAST of a workout🔥 Feeling great

Noah Smith

W3/D1 PUSH

W3/D2 PULL

W3/D3 LEGS

W4/D1 PUSH

W4/D2 PULL

I didn’t have the hip thrust machine at my gym. I just did regular hip thrusts from the mat for today but what would you recommend be a good alternate workout for this?

W1/D1 PUSH

Community

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