Name: Playbook - Josh Bailey - W3/D1 Push Day Blast
Uploaded: 2021-06-07T12:10:22.037Z
Duration: 75 min
Description: W3/D1 Push Day Blast

Darryl

It was pretty good! I’ll step up the intensity next time

Julian

Amy A. Gentry

Anonymous

Fabian

Great burn out, feeling the gains 💪🏾🦍

Joseph Ulises Ubiera

Samuel

Great workout, I feel like I needed something different

Koron

Ryan

Brandon

Joseph Brown

Sirgae Jewell

Riquelvi

Aldo

Gerald Gray 

Mike

Deon

This push workout is designed to work all of the push muscles groups. You’ll be aiming for muscle hypertrophy so get 8-12 reps of a weight that creates muscle failure

-Flat Bench
-Keep elbows at 45 degrees 
-Place ring or pinky finger on the lines on the bar
-Bring the bar to your chest keep control from beginning to end
-Push your back through the bench for more stability and powe

Bench Press

-Start standing with your feet hip-width apart, holding a pair of dumbbells at shoulder height, with elbows bent and palms facing body.

-In one motion, bring elbows out wide to sides while rotating hands so palms face forward and pressing the dumbbells overhead until arms are straight and biceps are by ears.

Seated DB Arnold Press

-Take one dumbbell in both hands and lift it directly overhead. It's easiest to "cup" the end of the dumbbell so the palms face the ceiling and weight hangs in a vertical position behind the top of the head. Be sure that the head stays aligned over the chest, the core stays engaged, and the shoulders stay relaxed.

-Begin with both arms fully extended, then exhale and slowly lower the weight down, bringing the weight behind the head by bending at the elbows. Be sure the chest stays aligned over the hips and the back does not arch.

-Once you reach a 90-degree bend at the elbow or slightly further, inhale and reverse the movement, lifting the weight back to the starting position. The weight should not touch the back of the head when it is in its lowest position.

Overhead DB Tricep Extension

-Sit on the bench and lean back. Hold a dumbbell in each hand, with hands positioned at your shoulders, elbows bent and angled down below your ribs. Relax your head on the bench & keep your feet flat on the floor.

-Brace your core and press both dumbbells straight up over your chest as you exhale. Keep your wrists straight (don't let them "cock" backward). At the top of the movement, the dumbbells should almost touch each other and your arms should be perpendicular to the floor.

-Reverse the movement and slowly lower the dumbbells back to the top of your chest as you inhale. As you lower the dumbbells, your elbows should come down at roughly a 45-degree angle to your torso. They shouldn't splay out to the sides, pointing toward the side of the room. Instead, keep your elbows pointing to the floor.

-Alternat dumbbells presses for 1 rep until you reach the required amount

Alt. Incline DB Chest Press

-Grab a set of dumbbells and stand straight.

-With your palms facing down, lift the dumbbells and raise your arms out to the sides.

-Once your elbows are at shoulder height, pause, and then slowly lower the arms back to the initial position.
Repeat.

Dumbbell Lateral Raises

-Place one dumbbell in each hand. Extend your arms over your chest with the palms facing each other. Keep the elbows slightly bent and soft.

-Keep a strong back and core while you inhale and extend the weights back and over your head. Take about 3–4 seconds to reach a fully extended position where the weights are behind (but not below) your head. Keep the elbows soft.

-Once you reach full extension, exhale slowly and return your arms to the starting position over your chest.

Barbell Pullover to Close Grip Press

-Core circuit

-Do each for 45 seconds with a 15 second rest between each exercise

Plank & Reach

-Keep shoulders and legs off of the ground
-On the bicycle crunches allow the elbow and knee to meet
-On the toe touches reach as high as you can

Bicycle Crunch to Alt. Toe Touch

Core finisher

W3/D1 Push Day Blast

Joshua

Sebastian

W1/D1 Push Day Blast

It was difficult for me to do pull ups therefore I replaced them by pull over

Anthony

Darrell Benson

W1/D2 Pull Day Blast

Karen

W1/D3 Leg Day Blast

Definitely got a good pump today Josh.💪

W3/D1 Push Day Blast

Community

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