Name: Playbook - Michael Smith - W1/D1 PUSH
Uploaded: 2024-04-15T15:37:50.700Z
Duration: 120 min
Description: W1/D1 PUSH

Federico

Stephanie

Mark

Andrew

KILLER push day! Some workouts I haven’t done in a while so it was nice to work those in… crazy pump 🔥

Andres

Haven’t had a good and effecient workout like this one in a while 😤

Marvin

Alfonso

Jeffrey Leo Geffrard

Justin

David

C. Bledsoe

Emilio

Hands down my favorite PPL, I had to run it back soon as I finished 🔥💪🏽💯

Steven

Parm

Luis2720

Josh

William

Erick

Perfect start to a new program 🔥🔥🔥💪🏽💪🏽

Awesome. my chest and shoulders are burning. still have a lot of progress to make but feel im in a good track

Brandye

Samuel

great workout, but i can’t do weighted dips due to shoulder issues what would you recommend to replace them with

caleb

Neil

Devon Brooks

level 2’s yal alright? cuz after that workout?! Yea I’m not lol. Let’s GO‼️

Billy J. Hawkains III

it’d be great if there were alternative movements recommended.

evan davis

Mario

Haven’t had an exceptional Push day like that in a while definitely going to enjoy this PPL split

Denny

First day was good lets see the progress!

Pranay Sahdeo

Fesagorth

Hey Michael, I’m a snc coach who works in health tech and honestly wanted to try this app out to understand flow etc. and came across your program (been following your YouTube for years) best workout I’ve had in months! 

Really appreciate what you do! 

Let me know if you’d be up to connect about your experience on here!

Evan

The workout was just a bit long, besides that was a great one!

Wylbur Cruz

Andre

Bro, the first day was legit!  Looking forward to more!

Ollie

This made me realize how much I haven’t been pushing myself, with following the 10-12 rep range I kept adding weight I didn’t know I can handle and I’ve neglected shoulders for so long it felt good incorporating them in a workout finally.

Hector

Workout was great , my opinion is that if you do it with a gym partner lower the sets to 3 instead of 4 👍🏻

Javi

Brandon Hargis

Austin

First one down and it feels good to be following a program. Thank you!

Kenneth McBride

Felt good! But it’s really tough to follow in sequence since my gym gets packed all the time :)

Jose

Alexandros

Jamont

Mohamed

Banded External Shoulder Rotation

Rotator Cuff Warm Up

Set 1: Perform 8 reps at approximately 50% of your working weight.

Set 2: Perform 5 reps at approximately 80% of your working weight.

Execution:
- Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked
- From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest
- After a brief pause, push the bar back to the starting position as you breathe out (Focus on pushing the bar using your chest muscles)
- Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again (Ideally, lowering the weight should take about twice as long as raising it)

Barbell Bench Press - Warm Up

- Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked
- From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest
- After a brief pause, push the bar back to the starting position as you breathe out (Focus on pushing the bar using your chest muscles)
- Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again (Ideally, lowering the weight should take about twice as long as raising it)

Barbell Bench Press

- Lie back on an incline bench with a dumbbell in each hand atop your thighs, palms of your hands will be facing each other
- Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width
- Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you
- Be sure to keep full control of the dumbbells at all times
- Then breathe out and push the dumbbells up with your chest
- Lock your arms at the top, hold for a second, and then start slowly lowering the weight (Ideally, lowering the weights should take about twice as long as raising them)

Incline Dumbbell Bench Press

- Start by wrapping your dip belt around your waist, chain side in front
- Attach your weight plate to the dropped side before looping it around, and clip it back to the other side of your belt
- Mount the dip bars, holding onto the bars as you hold your body at arm’s length (arms and elbows straight and locked)
- Keep your head in line with your trunk, wrists in line with your forearms
- Inhale as you slowly start to lower your body
- Let your torso move slightly forward and your elbows to flare out to the side
- Once you feel a stretch in your chest, breathe out and start to push yourself slowly back up to the starting position

Weighted Dip

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together from high to low position, engaging your lower chest
- Pause and let your arms return back to the starting position

Cable Fly [ High to Low ]

Setup:
   - Start by adjusting the height of the Smith Machine bar to a position where it aligns with your upper chest when you're seated.
   - Place a bench underneath the Smith Machine bar. Sit on the bench with your back firmly pressed against the backrest.
   - Position yourself so that the bar is just in front of your head, and your feet are flat on the floor.
   - Grab the bar with a slightly wider than shoulder-width grip. Your palms should be facing forward, and your wrists should be in line with your forearms.

Preparation:
   - Before lifting the bar, engage your core and stabilize your shoulders by retracting your shoulder blades.
   - Take a deep breath and brace your core for stability.

Lifting:
   - Push the bar upward by extending your elbows, fully extending your arms overhead. Keep your wrists straight throughout the movement.
   - As you lift, focus on pushing the bar in a vertical line, directly above your head.
   - Maintain a controlled and steady motion as you press the bar up.

Lowering:
   - Begin lowering the bar back down in a controlled manner by bending your elbows.
   - Keep your core engaged and your back against the bench throughout the descent.

Completion:**
   - Lower the bar until it's just above your upper chest or shoulders, depending on your flexibility and range of motion
   - Focus on a smooth and controlled movement, avoiding any jerking or bouncing.

Smith Machine Shoulder Press

Perform one set of each exercise back to back followed by the suggested rest time.

- Select the weight on a low pulley machine and grasp the single hand cable attachment that is attached to the low pulley with one hand
- Face away from the pulley and put your arm straight down with the hand cable attachment in front of your thighs at arms' length with the palms of the hand facing your thighs
- While maintaining the torso stationary (no swinging), lift the arm laterally with a slight bend on the elbow and the palms of the hand always faces down
- Continue to go up until you arm is slightly above parallel to the floor 
- Pause for a second at the top
- Lower the arm back down slowly to the starting position
- Complete desired reps then repeat on the opposite side

Single Arm Cable Lateral Raise

- Straddle the cable and hold the rope with your palms facing each other 
- Raise your arms forward and up until shoulder height, pausing at the top
- Lower with a slow controlled motion

Cable Front Raise [ Rope Attachment ]

superset: Lateral Raise x Front Raise

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down and out slightly in away from your hips until your elbows are straight
- Bend the elbows to return with control to the starting position

Cable Tricep Pushdown - Straight Bar

- Start in a half kneeling position, hinge forward at the hips with back flat and elbow bent 90 degrees
- Keep your upper arm close to your side 
- Extend your arm back until parallel with your body
- Slowly return the weight back to starting position
- Complete desired reps then repeat on the opposite side

Cable Tricep Kickback

W1/D1 PUSH

Brandon Molina

W1/D2 PULL

Stephen

Loved the intensity. Forgot my headphones and had to push through with Katy Perry playing at my gym LMAAAOOO. Not looking forward to the next leg day 💀💀(will do it anyway of course)

Silbestre

W1/D3 LEGS - QUAD FOCUSED

W1/D4 PUSH

Pharaoh Williams

W1/D5 PULL

Bakeer

Russ

Another solid workout completed. 6 days in a row, looking forward tot his off day tomorrow! 🫡

W1/D1 PUSH

Community

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