Name: Playbook - Justin Howells - W1/D4 Push
Uploaded: 2022-02-16T13:52:08.311Z
Duration: 45 min
Description: W1/D4 Push

Great workout I can feel the burn🤣🤣 but seriously I'm glad I'm doing your training program

Chris

Day 4 - Push B

1. Db incline bench press 3 x 8-10 
2. Barbell bench press 3 x 8-10
3. Low to high cable fly 3 x 12-15 
4. High to low cable fly 3 x 12-15 
5a. Seated Db front raise 4 x 12-15
5b. Dumbbell lateral raises 4 x 12-15 
6. Cable rope overhead tricep extensions 4 x 10-12 
7. Cable reverse grip tricep pushdown 4 x 12-15

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

- Keep your core tight and your back straight. 
- Bring your hands up and together squeezing your pecs
- Lower slowly

Low to high cable fly

- Squeeze arms togther in front of your belly button
- Maintain a tight core and get a good stretch

High to low cable fly

5a. Seated Db front raise 4 x 12-15
5b. Dumbbell lateral raises 4 x 12-15

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Seated DB front raises

- Raise your arm keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell lateral raises

Superset

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Cable rope overhead triceps extensions

- Stand tall, abs engaged and upper arms locked at your sides
- With an under hand grip, extend arms until your elbows are straight
- Bend the elbows to return to the starting position

Cable reverse grip tricep pushdown

W1/D4 Push

It’s gonna get me right, man! Been a while since I’ve been in the gym, tris feel it for sure 😤

Christian Crocker

Guti

W1/D1 Push

It was killer... did slower n controlled movements n I feel lit🤣😅

W1/D2 Pull

My legs r shaking. That's a plus in my book with a great leg day

W1/D3 Legs & Abs

W1/D5 Pull

W1/D6 Legs & Abs

38 years, diabetic and I can say after few months following your training, I’m at the better shape of my life.

François

W2/D1 Push

W2/D2 Pull

W2/D3 Legs & Abs

W2/D4 Push

W2/D5 Pull

W2/D6 Legs & Abs

W3/D1 Push

W3/D2 Pull

W3/D3 Legs & Abs

W3/D4 Push

W3/D5 Pull

W3/D6 Legs & Abs

W4/D1 Push

W4/D2 Pull

Can’t do hanging legs raises. Any suggestions ?

W4/D3 Legs & Abs

W4/D4 Push

W4/D5 Pull

W4/D6 Legs & Abs

W5/D1 Push

W5/D2 Pull

W5/D3 Legs & Abs

W5/D4 Push

W5/D5 Pull

W5/D6 Legs & Abs

W6/D1 Push

W6/D2 Pull

W6/D3 Legs & Abs

W6/D4 Push

W6/D5 Pull

W6/D6 Legs & Abs

W7/D1 Push A (Chest Focus)

W7/D2 Pull A (Back Focus)

W7/D3 Legs & Abs A (Hamstrings & Glutes Focus)

W7/D4 Push  (Shoulders & Tri’s Focus)

W7/D5 Pull (Rear Delts & Bi’s Focus)

W7/D6 Legs & Abs B (Quads Focus)

W8/D1 Push A (Chest Focus)

W8/D2 Pull A (Back Focus)

Can’t do hanging legs raise. Any other alternatives ?

W1/D4 Push

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