Name: Playbook - Michael Smith - W4/D1 PUSH
Uploaded: 2024-04-15T15:37:50.796Z
Duration: 120 min
Description: W4/D1 PUSH

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

- Set the pulleys at the floor level (lowest level possible on the machine that is below your torso)
- Place an incline bench (set at 45 degrees) in between the pulleys, select a weight on each one and grab a pulley on each hand
- With a handle on each hand, lie on the incline bench and bring your hands together at arms length in front of your face
- Your shoulders should be roughly in line with the pulleys
- Maintaining a slight bend in 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 (Breathe in as you perform this portion of the movement)
- 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 exhale

Incline Cable Fly

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

- Attach the rope to a high pulley and grab with an neutral grip 
- 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 rope 
- Using the triceps, bring the rope down until your arms are fully extended, spreading the rope slightly
- The upper arms should always remain stationary next to your torso and only the forearms should move
- Hold at contraction then return the rope slowly up to the starting point

Cable Rope Extension

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ-Bar Skull Crusher

W4/D1 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

Alfonso

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! 🫡

W4/D1 PUSH

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