Name: Playbook - Larry Gonzalez - W1/D1 Push
Uploaded: 2022-04-03T01:01:57.838Z
Duration: 60 min
Description: W1/D1 Push

Edwin

Jonathan

Kyle

clarence

Hector Fortisescobar

Corey Keesler

Maddix  Donaldson

David

Pretty intense but right level of workout for beginning once again

Daniel Soto

Wander Gonzalez

Quinton Waite

Cristian

Frankie Gonzales

Cooper Frey

Danny

Dylan Coryell

Tristen

Tyler Villanueva

Kevin G.

- 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

- 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

- 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

- Lean forward to apply more tension on your chest
- Maintain control and stability

Dips leaning forward

- 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

- 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

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- 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

- Hinge forward until your chest is parallel to the floor
- Fully extend your arm back squeezing your tricep
- Slowly bend your elbow returning back to starting position
- Complete desired reps then repeat on the opposite side

Cable single arm bent-over tricep kickback

W1/D1 Push

Cole Lanning

Made me feel good and had a good bicep pump

Justin

W1/D2 Pull

W1/D3 Legs

Chloe

W1/D4 Push

Wooh. Almost gave up twice. Nice workout. Lol

W1/D5 Pull

Feel like throwing up. Damn. Mad at you today Larry.

Great workouts, really love the isolation of muscles

W1/D6 Legs

W2/D1 Push

Brian

W2/D2 Pull

Starting to like Leg Day. Just gotta not quit week 1 lol.

W2/D3 Legs

W2/D4 Push

W2/D5 Pull

End of accomplishment feeling is the best.

W2/D6 Legs

Great workout, haven’t had a chest pump like this in awhile

W3/D1 Push

W3/D2 Pull

W3/D3 Legs

W3/D4 Push

W3/D5 Pull

W3/D6 Legs

W4/D1 Push

W4/D2 Pull

W4/D3 Legs

How bout 1 rep of you saying you’re proud.

W4/D4 Push

W4/D5 Pull

W4/D6 Legs

You’re usually one workout away from a good mood.

W5/D1 Push

W5/D2 Pull

W5/D3 Legs

W5/D4 Push

W5/D5 Pull

Had to do two in one day. Don’t recommend haha getting a lil too weird.

W5/D6 Legs

W6/D1 Push

W6/D2 Pull

W6/D3 Legs

W6/D4 Push

W6/D5 Pull

Always confused when I hear that dog bark..

W1/D1 Push

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