Name: Playbook - Legal Weight - Upper Body Push Day
Uploaded: 2024-04-07T14:01:09.085Z
Duration: 75 min
Description: Upper Body Push Day

Today we have an upper body push day! We’ll be hitting Chest, Shoulders & Triceps. Let’s Work💪🏽

You can do the dips, assisted or unassisted.

Plank position, hands slightly outside shoulder width, elbows tucked. Bring chest all the way to the ground & push all the way up.

Push Ups

Keep elbows tucked as you descend then push all the way up, locking out.

Assisted Dips

Circuit 1

Sit onto a bench, place DBs onto your legs & when you're ready to start, kick up one leg at a time as you start to lay down onto the bench. Press the Dbs out as you lay down so that they're directly above your chest in full extension.

Dumbbell Bench Press

Place Dbs onto your legs. Dig feet into the ground so your back stays flat against the bench. Kick Dbs up one at a time. Press Dbs straight up to the ceiling & bring them back down. Full ROM.
Don’t clink the DBs together, push them straight up.

Dumbbell Military Press

With one hand, grab onto the cable keeping elbow tucked by your side. Extend from the elbow only. Full extension/lock out

Single Arm Cable Tricep Extension

Circuit 2

Lean forward to create a stretch in your pecs, then push back to the seat as you bring your hands inward.

Pec Dec

- Hold the straight bar with your palms facing down, prone position.
- Raise until shoulder height pausing at the top 
- Lower with a slow controlled motion

Cable Front Raise

Take a step away from the cable station. In a staggered stance, push hips back and keep chest  down. Hold onto the bar with a narrow grip. Bend at the elbows only as you extend out, lock out

Overhead Tricep Extensions *straight bar

Circuit 3

Lean away from the cable as you raise your arm up to shoulder height. Keep a slight bend at the elbow and turn your thumbs down towards the floor. (Internal rotation)

Cable Lateral Raise

Supine (reverse grip or underhand grip) onto the straight bar. Keep elbows tucked by your side & extend at the elbows only

Supine Straight Bar Tricep Extension

Circuit 4

Upper Body Push Day

Posterior ⛓️‍💥 Chain

6pack Abs

Push / Pull

Leg Day 🦵🏽

Full Body

HIIT 🥵

Mitch

Salute the Glutes

Kettlebell Conditioning

Dumbbells ONLY!

Arms & Abs

Kaitlin

Yesenia

Quads!

Back & Shoulders

Rosalyn

Ange

Glutes!

🔥💪🏼🔥 got the best pump from this workout!!

Hanna

Push/Pull (upper)

Mena

Candy

Kettlebell Leg Day

HIIT 🔥

Chest & Back

Quads Day 🦵🏽

Full Body Quickie!

Christine

Back Day

Glutes & Hammies

Anterior Chain

Posterior Chain

Kettlebell Day

Chest & Shoulders

Solid Core

Back & Bi’s 💪🏽

Dumbbells ONLY

Kettlebell Full Body

All QUADS!

Great workout! I really liked this one. Feeling Stronger today👏💪

Carol

Glutes!🍑

Push Day

Solid CORE

BIG LEG DAY 🦵🏽

Claudia

Great workout. First one completed. More to come.

Upper Body Push Day

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