Name: Playbook - Kalani Lenehan - W4/D1 Push Day
Uploaded: 2023-05-14T06:43:12.165Z
Duration: 60 min
Description: W4/D1 Push Day

Killer beginner program. Wrapping it up this week and then onto the split program

Adam

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest
- Perform 2-3 sets of light weights to warm up your chest before going into your working sets

Flat bench press

- Press the dumbbells straight up reaching full extension
- Come down until your arms reach 90 degrees

Incline dumbbell 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

Machine shoulder 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

- 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

- Grab handles in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Rear delt pec dec fly

DB lateral raises SUPERSET Rear delt fly

- 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

W4/D1 Push Day

Gabe

Ignat Denis

Erik

W1/D1 Push Day

Juan Ayala

Good to be back in the gym. Great workout to start back.

Sean

W1/D2 Pull Day

W1/D3 Rest Day

Good man, ass kicker. getting back into the gym. good shit.

Elliot

My legs ouchieee! 😭 but was a tough workout💪

Angel

Started the gym after a while . This was easy for me since I rather use machines vs weights.

Valeska

W1/D4 Leg Day

First week was a blast. Best time I’ve had going to gym in a while and feeling great. Exited to see what happends in the coming weeks 💪🔥

Aaron

W1/D5 Upper

W1/D6 Rest Day

W1/D7 Rest Day

Emilka

W2/D1 Push Day

Russ

Really enjoying your workouts! I was off the wagon for a few months because I got a puppy, and your beginner split is perfect for me to get back into it.

W2/D2 Pull Day

W2/D3 Rest Day

Sabin

W2/D4 Leg Day

W2/D5 Upper

W2/D6 Rest Day

W2/D7 Rest Day

W3/D1 Push Day

W3/D2 Pull Day

W3/D3 Rest Day

My legs 😭😭😭 I love the burn though, trying to get big booty hot boy summer 🤣 great workout

W4/D1 Push Day

Community

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