Name: Playbook - Josh Bailey - W4/D10 Push Day Overload
Uploaded: 2021-06-07T12:10:56.985Z
Duration: 75 min
Description: W4/D10 Push Day Overload

Darryl

Anonymous

Amy A. Gentry

Ryan

Brandon

Gerald Gray 

Mike

Samuel

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

-Seat  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. After pressing both dumbbells it equals 1

Seated Alt. DB Shoulder Press Variation

-At chest level, have a partner on each side pull the extra weight off the bar. 

-Forcefully press the weight back to starting position. 

-Then have the partners add the weight back to the bar. 

-Repeat for five-six reps

Eccentric Bench Press

-Grab a pair of dumbbells with your palms facing each other.

- Assume a standing position with your feet roughly hip width apart. 

- Keeping your back straight, hinge at the waist until your back is roughly parallel to the floor. 

- Bring the dumbbells close to your chest. Bend your arms so that your elbow forms a 90 degree angle with your forearm.

Lying Inclined DB Tricep Kickbacks

-Grasp dumbbells and lie supine on upper portion of 45 degree incline bench with legs straight. 

-Position dumbbells downward below each shoulder. With elbows straight or slightly bent, raise one dumbbell forward, up and over shoulder until upper arm is vertical.

- Lower dumbbell down to starting position.

Lying Inclined Alt. DBFront Raises

-Sit up tall and relax your neck and shoulders. Your feet should be flat on the floor.

-Grab the handles so that your palms are facing forward. Note that some machines have a foot bar that you need to push in order to release the handles and bring them forward.

-Press your arms together in front of your chest with a slow, controlled movement. Keep a slight, soft bend in the elbows with wrists relaxed.

-Pause for one second once your arms are fully "closed" in front of your chest.

-Bring your arms slowly back to the starting position, opening your chest and keeping posture strong and upright.

Machine Alternating Chest Fly’s

-Start by bracing your abdominals.
Tuck your elbows in at your sides and position your feet slightly apart.

-Inhale. Push down until your elbows are fully extended but not yet in the straight, locked position. Keep your elbows close to your body and bend your knees slightly on the pushdown. Resist bending forward. Try to keep your back as straight as possible as you push down.

-As you exhale, return to the starting point using a controlled movement. Try not to crash the weights.

-For beginners, aim to complete 4 sets of 8 reps.

Straight Bar Tricep Extension
(Underhand)

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

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Karen

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Definitely got a good pump today Josh.💪

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