Name: Playbook - Kalani Lenehan - W2/D4 Push day
Uploaded: 2023-05-14T06:43:45.088Z
Duration: 90 min
Description: W2/D4 Push day

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

Plate loaded shoulder press

- Setup with a 45° incline bench under a smith machine bar
- Perform slow reps and let your chest stretch on the concentric.
- Push to failure

Incline smith machine bench press

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide push up

Incline smith machine SUPERSET Push ups

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

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

Decline cable fly

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

Cable Flies SUPERSET Dips

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip bench press (Smith machine)

W2/D4 Push day

Sick lift have a great pump. Proper slow reps giving the best pumps.

Giorgio

Angel

Fun start to the split program after finishing beginner!

Adam

W1/D1 Push Day

Wasn’t necessarily a problem with the program (more personal if anything), but, after the sets of EZ bar curls I wasn’t feeling like my biceps were getting a good enough pump, so I just added 4 sets of seated curls at a 60 degree angle with 90sec rests before going onto the hammers. Seemed to improve it but if you have any suggestions I’m open to it :)) Overall I’m rlly enjoying your program, just what I needed to refocus the goal

Luke

Insane pump. Felt my back rather than my forearms like I usually do lol

The pump on this man’s workouts are insane. The workouts are really accesible for any fitness level and are the perfect amount of challenge and muscle ache.

Gilles

W1/D2 Pull Day

This one was so hard man. I literally started seeing stars 💀

Alan

I’ll be dead tomorrow but feels good right now!

W1/D3 Leg Day

Mason

Alexander Baranowski

W1/D4 Push day

Holy hell I’m beat. 🔥Workout! Best one I’ve had in awhile!

Jordan

is it 15 reps per arm for the bicep curls orrrrr??? cause 120 bicep curls was crazy lol

First time doing abs ever since crossfit about 6 months ago. A lot more harder than I remember on those leg raises that’s for sure. Great workout, Great pump. Could barely catch my breath by the time I finished. That’s how you know it’s a good workout.

Blake

W1/D5 Back Day + Abs

Fraser Colley

Intense asf and can’t wait for the pain over the next few days 😂💪

W1/D6 Leg Day

W1/D7 Rest Day

W2/D1 Push Day

W2/D2 Pull Day

W2/D3 Leg Day

W2/D5 Back Day + Abs

W2/D6 Leg Day

W2/D7 Rest Day

W3/D1 Push Day

W3/D2 Pull Day

W3/D3 Leg Day

W3/D4 Push day

W3/D5 Back Day + Abs

W3/D6 Leg Day

W3/D7 Rest Day

W4/D1 Push Day

W4/D2 Pull Day

W4/D3 Leg Day

W4/D4 Push day

W4/D5 Back Day + Abs

W4/D6 Leg Day

W4/D7 Rest Day

W5/D1 Push Day

W5/D2 Pull Day

W5/D3 Leg Day

W5/D4 Push day

W5/D5 Back Day + Abs

W5/D6 Leg Day

W5/D7 Rest Day

W6/D1 Push Day

Honestly just the best workout without a doubt like it’s crazy

W6/D2 Pull Day

Omg I love legs so much 😭😭. Still an amazing workout!!

W2/D4 Push day

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