Name: Playbook - Josh Bailey - W4/D7 Push Day Blast
Uploaded: 2021-06-07T12:10:44.786Z
Duration: 75 min
Description: W4/D7 Push Day Blast

Darryl

Amy A. Gentry

Marquis Hardin

Leonard Moon

Riquelvi

Brandon

Joseph Brown

Gerald Gray 

Mike

Deon

Denny

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

-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 neck against the bench. Keep your feet flat on 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.
Aim to complete sets and reps required.

Incline Dumbbell Chest Press

-Hold a barbell with an overhand grip in a standing position. Your feet should be shoulder-width apart. Maintain a tight core and flat lower back throughout.

-Bring the barbell to shoulder height with your palms facing out. Begin by pushing the barbell straight overhead. Focus on contracting the shoulders while driving the glutes forward for stability.

-Once you reach the top, slowly bring the barbell to the starting position but do not allow it to rest on your shoulders. Immediately, move into the next repetition.

Standing Barbell Shoulder Press

-Lying on a bench, hold a pair of dumbbells together just above your chest with your palms facing each other.

- Press the weights overhead, making sure you don't let them move too far apart, then bring them back down to your chest slowly.

Inclined Close Grip Dumbbell Chest Press

-Set the pulleys to the lowest position. Set the stack to the desired weight you plan to use and grab a pulley handle with each hand with an underhand grip

-Take a step forward to put tension on the pulley system. Have your hands below your chest with the palms facing up and your arms at 90 degrees 

-Have your palms come together in front of your chest with the palms facing upwards and hold this position while squeezing your chest.

-Slowly lower your arms back to the starting position

Low Pulley Chest Press

- Stand tall with your feet hip-width apart. Hold a dumbbell in each hand at your sides. 

- Raise one arm out to the side and pause with the dumbbell at about shoulder height. Hold this position before returning to the starting position to repeat on your other arm

Alternating Dumbbell 
Lateral Raises

-Start by bracing your abdominals.
Tuck your elbows in at your sides and position your feet slightly apart.1﻿

-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)

Polish off your workout with this core finisher

Take 15-30 seconds to rest between each exercise

-Begin in a full plank on your hands. Lower your right elbow to the mat and then your left, coming into an elbow plank.

-Put your right hand on the mat, and straighten your right elbow. Do the same on the left to return to a full plank.

-In both plank stages, remember to keep your core engaged, you pelvis tucked underneath you and keep your bum down so your body is a straight line.

-Do 10 reps on each arm and then the other or alternate

Plank Up Downs

Bicycle Crunches

Core Finisher

W4/D7 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.💪

Esayas

W1/D4 Push Day Overload

W1/D5 Pull Day Overload

W1/D6 Leg Day Overload

W2/D7 Push Day Blast

W2/D8 Pull Day Blast

W2/D9 Leg Day Blast

W2/D10 Push Day Overload

W2/D11 Pull Day Overload

W2/D12 Leg Day Overload

W3/D1 Push Day Blast

W3/D2 Pull Day Blast

W3/D3 Leg Day Blast

W3/D4 Push Day Overload

W3/D5 Pull Day Overload

W3/D6 Leg Day Overload

W4/D8 Pull Day Blast

W4/D9 Leg Day Blast

W4/D10 Push Day Overload

Nathan

W4/D11 Pull Day Overload

W4/D12 Leg Day Overload

W4/D7 Push Day Blast

Community

More workouts from Josh Bailey