Name: Playbook - Larry Gonzalez - W1/D4 Push
Uploaded: 2022-03-31T16:48:22.520Z
Duration: 60 min
Description: W1/D4 Push

Chloe

Kyle

Danny

Juan

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder 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

- With the outside arm, cable across the front your body or in between legs
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position 
- Complete desired reps then repeat on the opposite side

Cable leaning single arm lateral raise

- Keeping a slight bend at the elbow
- Raise your arm forward and up to shoulder height 
- Lower with control
- Complete desired reps then repeat on the opposite side"

Single arm cable front raise

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Flat dumbbell press

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press

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

Incline cable fly (low to high)

- 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

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

W1/D4 Push

Edwin

Jonathan

W1/D1 Push

Cole Lanning

Made me feel good and had a good bicep pump

Justin

W1/D2 Pull

Daniel Soto

Kevin G.

W1/D3 Legs

Wooh. Almost gave up twice. Nice workout. Lol

Corey Keesler

W1/D5 Pull

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

Great workouts, really love the isolation of muscles

Frankie Gonzales

W1/D6 Legs

Dylan Coryell

W2/D1 Push

Brian

W2/D2 Pull

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

W1/D4 Push

Community

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