Name: Playbook - Kalani Lenehan - W4/D1 Push Day
Uploaded: 2023-05-14T06:43:44.920Z
Duration: 100 min
Description: W4/D1 Push Day

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

Incline dumbbell press

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck chest fly’s

- 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

- Use a Hammer-strength Incline press if available
- Set the seat so your chest lines up with the handles
- Press up with power, then slowly bring the weight back to the beginning of the movement

Plate loaded Incline Chest Press

- Keeping your chest on the pad
- Pull your arms back using your rear delts

Reverse pec deck flies

- 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

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ-bar skull crushers

W4/D1 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/D4 Push 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/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!!

W4/D1 Push Day

More workouts from Kalani Lenehan