Name: Playbook - Larry Gonzalez - W3/D1 Push
Uploaded: 2022-03-31T17:01:02.013Z
Duration: 60 min
Description: W3/D1 Push

Kyle

clarence

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

Corey Keesler

I’m slowly getting stronger and getting better form. These workouts are amazing if you stay consistent!!

Nate

- 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

W3/D1 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

Chloe

Danny

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

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.

W2/D3 Legs

W2/D4 Push

W2/D5 Pull

End of accomplishment feeling is the best.

W2/D6 Legs

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..

W3/D1 Push

Community

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