Name: Playbook - Michael Smith - W3/D4 PUSH
Uploaded: 2024-04-15T15:37:50.778Z
Duration: 120 min
Description: W3/D4 PUSH

Alfonso

John

Tira

Vertical Banded External Shoulder Rotation:

Setup:
   - Attach a resistance band to a sturdy anchor point at chest height.
   - Stand sideways to the anchor point and hold the band with the hand closest to the anchor point.
   - Position your elbow at a 90-degree angle, keeping your upper arm parallel to the ground.
   - Stand with a slight bend in your knees and engage your core for stability.

Execution:
   - Keeping your elbow at a fixed position, externally rotate your shoulder by pulling the resistance band away from the anchor point.
   - Focus on using the muscles at the back of your shoulder to perform the movement.
   - Slowly return to the starting position under control.
   - Perform the desired number of repetitions on one side before switching to the other.

Horizontal Banded External Shoulder Rotation:

Setup:
   - Attach a resistance band to a sturdy anchor point above head height.
   - Stand facing the anchor point and hold the band with the hand on the same side.
   - Position your elbow at a 90-degree angle, upper arm pointing downwards, and forearm parallel to the ground.
   - Maintain a stable stance with a slight bend in your knees and engaged core muscles.

Execution:
   - Without moving your upper arm, externally rotate your shoulder by pulling the resistance band away from the anchor point.
   - Focus on the contraction of the external rotator muscles in your shoulder.
   - Slowly return to the starting position with controlled motion.
Complete the desired number of repetitions on one side before switching to the other.

Banded External Shoulder Rotation

- Lay on the incline bench with your feet flat on the ground
- Take a medium, pronated grip on the bar
- Remove the bar from the rack, holding the weight above your chest with your arms extended
- Lower the bar to the sternum by flexing the elbows (Maintain control and do not bounce the bar off of your chest) 
- Extend the elbows, pressing the bar up to the starting position

Smith Machine Incline Bench Press

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

- Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other
- Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width
- Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you
- The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle
- Use your chest to push the dumbbells up 
- Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly (Ideally, lowering the weight should take about twice as long as raising it)

Dumbbell Bench Press

- Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs, palms of your hand will be facing each other
- Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other
- Raise the dumbbells up like you're pressing them, but stop and hold just before you lock out
- With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest (Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint)
- Return your arms back to the starting position as you squeeze your chest muscles and breathe out (Make sure to use the same arc of motion used to lower the weights)
- Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions

Dumbbell Fly

superset: Press x Incline

- Place a dumbbell standing up on a flat bench
- Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface
- Hips should be below the bench and legs bent with feet firmly on the floor (Your head will be off the bench as well)
- Grasp the dumbbell with both hands and hold it straight over your chest with a bend in your arms
- Both palms should be pressing against the underside one of the sides of the dumbbell
- While keeping your arms locked in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest
- At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement
- Hold the weight at starting position for a second and repeat the motion for the prescribed number of repetitions

Dumbbell Pullover

- While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support
- Place the dumbbells upright on top of your thighs
- Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position
- Make sure to rotate your wrists so that the palms of your hands are facing forward
- Now, exhale and push the dumbbells upward
- Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position

Dumbbell Shoulder Press

- Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you
- While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass
- Continue to go up until you arms are parallel to the floor
- Pause for a second at the top
- Lower the dumbbells back down slowly to the starting position
- Repeat for the recommended amount of repetitions then DROP to a lighter weight and complete the desired reps to finish the set

Lateral Raise Dropset

- Attach a V-grip attachment to a high pulley and grab with an overhand grip (palms facing down) at shoulder width
- Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor
- The forearms should be pointing up towards the pulley as they hold the bar
- Using the triceps, bring the bar down in front of your thighs and the arms are fully extended perpendicular to the floor
- The upper arms should always remain stationary next to your torso and only the forearms should move
- Hold at contraction, then bring the bar slowly up to the starting point

Cable Tricep Extension - V-Grip

- Attach a rope to the upper pulley of the pulley machine
- Grasping the rope with both hands, extend your arms with your hands directly above your head using a neutral grip (palms facing each other)
- Your elbows should be in close to your head and the arms should be perpendicular to the floor with the knuckles aimed at the ceiling
- Slowly lower the rope behind your head as you hold the upper arms stationary
- Inhale as you perform this movement and pause when your triceps are fully stretched
- Return to the starting position by flexing your triceps as you breathe out
- Repeat for the recommended amount of repetitions

Overhead Cable Rope Extension

Preform the first set of each abdominal exercise back to back only resting once fully through the first round. Take the recommended rest time or slightly more if needed. Repeat for each round.

*similar form to regular crunch 
- keep weight directly above head 
- as you crunch, plate lifts towards ceiling 
- actively pull navel to spine 
- exhale at the top of each rep

Plate Crunch

- Hang from a chin-up bar with both arms extended at arms length in top of you using a wide or medium grip
- The legs should be straight down with the pelvis rolled slightly backwards
- Tuck your legs, bringing your knees forward and up to your chest 
- Lower with control to the starting position
- Repeat for the recommended amount of repetitions

Hanging Knee Raise

Abs:

W3/D4 PUSH

Federico

Stephanie

Mark

W1/D1 PUSH

Andres

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

Justin

W1/D4 PUSH

Neil

Pharaoh Williams

W1/D5 PULL

Bakeer

Russ

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

W3/D4 PUSH

Community

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