Name: Playbook - Julian Smith - Push: Bench Focus (chest/shoulders/triceps) (8/17/22)
Uploaded: 2024-04-02T17:10:07.164Z
Duration: 90 min
Description: Push: Bench Focus (chest/shoulders/triceps) (8/17/22)

Tyler

Fucking hell mate!!!! Nice one 🙏🏼🙏🏼🔥💪🏼💪🏼

Ivan

Logan

Teya

Miguel

Wylie

Ashley Lourie

Jackson O’Brien

William

Bigginers will say it’s to much volume 🤣

Ryan

Stas Szczurek

I think I won't be able to take a shower after this. I can't move.

Arijit

Fatdog118

Tanner Morris

Starting Monday right with this workout shout out to the pump family wish you all a great week

Santiago restrepo

Rosh

Kevin

Terrance Aldridge

Great just need to increase weight later trying to get the form correct 🤙🏼

mando

not my favorite sequence but results are still good

dane

Stacy

Awesome push workout. Perfect volume and variety!

Tamer El Calamawy

Great workout but felt like it was too much volume to start with

Erick

JC Miller

Frederik

Daniel Crossley

Owen Chaffee

Antonio

Anchay

Rudy

That was tough! Great workout. I love the supersets in there

Henry

Sierra

Dominic

Nick

Jeffrey

Collin Davis

TOMAS

Cameron Cobb

Rocio

Seth

The 4x30 made my chest look like a Roman God’s.

Brian

Seriously helping this old guy look forward to the pump!!  Thanks Julian.

Grant

Patrik

A nasty nasty push demolition just took place! Monster sequence as usual @Julian …pure poetry

Joseph

*Incline Barbell Press

*Flat Barbell Press (reverse grip)

Last set drop set: 8 drop 4

(4:0:1:0) only on the 4 rep drop set.

Pressing the dumbbells down and low towards my hips.

*Decline Dumbbell Press (underhand)

Reps 1-10: pronated dumbbell fly

Each set: After hitting the 10 reps on dumbbell fly switch to dumbbell press to get as many more reps as possible.

*Incline Dumbbell Fly into Press

Rep 1: (1:0:1:5)
Reps 2-10: no tempo but keeping the the range of motion from mid rep to full contraction.

*Cable Fly (mid reps)

Barbell Upright Row (inside shoulder width grip)

Back Supported Barbell Overhead Extension (reverse grip)

Superset

*Chest Supported Dumbbell Side Lateral (pause into reps)

Barbell Overhead Extension (Elbows kicked out to the side)

*Close Single Dumbbell Front Raise

*Incline Bench Double Arm Dumbbell Kickback

Push: Bench Focus (chest/shoulders/triceps) (8/17/22)

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Hamstrings/Glutes (4/21/24)

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Anthony

Biceps/Triceps (4/20/24)

Mike

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Oh no there's goes Tokyo...go go quadzilla

Arvin

Quads/Abductor/Adductor (4/18/24)

Jake

Michael Eastin

Best one! I can feel every single muscle! 👌🏼🔻

Back/Rear Delt (4/17/24)

Christian

Jordan

Timo

Chest (4/16/24)

Calves/Abs/Neck/Forearms (4/15/24)

Fabian

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Ross

Javier

Moose

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Push: Bench Focus (chest/shoulders/triceps) (8/17/22)

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