Name: Playbook - Josh Bailey - W1/D4 Push Day Overload
Uploaded: 2021-06-07T12:09:46.498Z
Duration: 75 min
Description: W1/D4 Push Day Overload

Definitely got a good pump today Josh.💪

Darryl

Esayas

Nathan

Anonymous

Suheib

Juan

🤘🏽🥵🔥🏋🏾‍♀️🔥👍🏽

Faceless

Koron

Ryan

Jobe

Great workout hitting all angles 🔥 IG @_RYANDAVIS1 follow 4 follow.

Great pump, following this routine helps me feel confident and prepared during my workout. 💪🏾

Brandon

Great app and workouts I wish it tracked the weights

Andre Brooks

Sirgae Jewell

That’s what I needed! A great workout and easy to follow steps 🔥

varun negi

Riquelvi

Terence Sanford

Gerald Gray 

Leonard Moon

Mike

I believe DB upright row video is wrong 

Please  be more specific when putting number of reps for alternating arm exercises stating wether the number of reps are per arm or total

Joseph

Steven

Mahad

Claudia

Demerick

Deon

This push workout is designed to work all of the push muscles groups. You’ll be aiming for muscle hypertrophy and volume so grab a weight that creates muscle failure at the right amount of reps

-Stand upright and keep the back straight.

-Hold a dumbbell in each hand at the shoulders with an overhand grip. 
-Thumbs should be on the inside and knuckles facing up.

-Raise the weights above the head in a controlled motion while exhaling. Pause at the top of the motion.

-Return the dumbbells to the shoulders while inhaling.

Seated DB Shoulder Press

Tricep Superset that’s going to overload the muscle and get the maximum effort until failure

Once you finish the weighted  dips immediately go to the bodyweight dips without rest

-Comfortably put weight belt around the waist. Grab the parallel bars and jump up, straighten your arms

-Lower your body by bending your arms while leaning forward.Dip down until your shoulders are below your elbows

-Lift your body up by straightening your arms. Lock your elbows at the top

Weighted Dips

-Grab the parallel bars and jump up, straighten your arms

-Lower your body by bending your arms while leaning forward.Dip down until your shoulders are below your elbows

-Lift your body up by straightening your arms. Lock your elbows at the top

Bodyweight Dips

Tricep Dropset

-Lie on a flat bench and hold a dumbbell in one hand, extending your arm until it's straight and the weight is in line with your shoulder.

-Slowly bend your arm and lower the weight towards the side of your chest and alternate arms. 

-Return to starting position and press both together for one rep. Then repeat starting with the single arm.

Dumbbell Chest Press

Medial & Anterior Delt superset

No rest before doing the other exercise

-Stand with legs at a comfortable distance apart, shoulder-width is about right. 

-Grasp a pair of dumbbells and allow it to hang in front of you at the length of your arms.

- Your palms should be facing your body. Breathe in and brace the abdominals, keep the back straight, chest up, and eyes focused forward.

-Lift your elbows to your shoulder level to complete the exercise properly.

Dumbbell Upright Row

-While standing, hold a weight plate with your palms facing toward each other.

- For stability, engage your spine, core, and leg muscles. 

-Keep a slight bend in your elbows as you slowly raise the plate in front of you until it's at about head height.

Front Raises (with plate)

Shoulder superset

-Set the pulleys on a dual-cable machine to chest height, and stand between the two stacks. Grab the handles.

-Keeping your back straight and core engaged, raise your arms out to your sides, palms facing forward, and walk a step or two forward in order to create tension on the cables. Stand with one foot in front of the other.

-Bend your elbows slightly, making sure not to let them travel behind your shoulders. This is your starting position.

-Pull your hands toward each other in wide arcs in front of you, pausing when your hands touch before slowly returning to the starting position. Alternate your forward foot with each set.

High Pulley Cable Chest Fly’s

- Grasp dumbbells in each hand and sit down on end of bench with dumbbells resting on each thigh. 

- Slowly lay back with dumbbells grasped in each hand and plant your back squarely on bench seat. 

-Begin exercise by pushing dumbbell above chest so the arms are straight out and palms facing each other.

W1/D4 Push Day Overload

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