Name: Playbook - Joey Miuccio - W4/D1 PUSH
Uploaded: 2023-12-29T20:33:18.850Z
Duration: 61 min
Description: W4/D1 PUSH

Noah Smith

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Flat dumbbell press

- Start by sitting with the grips at your chest
- Press directly up overhead
- Lower slowly back to starting position

Seated Hammer strength shoulder press

- Keep your elbows close to your body
- Come down until your arms are at about 90 degrees
- Push through your hands extending your engaging your triceps to come up

Weighted dips

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

- With the outside arm, cable across your body, arm fully extended 
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position  
- Work both sides

Cable side laterals

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

Cable rope triceps extensions

W4/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

W1/D1 PUSH

Jason Spates

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

Victor

W1/D2 PULL

Danny Jacks

Oscar

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

Jesse

Isabel

W2/D3 LEGS

Absolute BEAST of a workout🔥 Feeling great

W3/D1 PUSH

W3/D2 PULL

W3/D3 LEGS

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?

W4/D1 PUSH

Community

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