Name: Playbook - Nathan French - W1/D1 PUSH
Uploaded: 2024-01-02T14:43:19.948Z
Duration: 48 min
Description: W1/D1 PUSH

Gerard

Carlos

Great work out! Looking forward to tomorrow.

Ryan

Joseph

Smith machine incline barbell press

-Choose a heavy weight that will challenge you
-Begin by lying supine on a flat bench with dumbbells above your chest
-Lower dumbbells to chest level
-Press dumbbells back up over your chest

Heavy Dumbell Press

- 1 rep is equal to a fly movement and a press movement.

Dumbbell Flys/ Chest press

-keep elbows close to body through movement.

Shoulder press

- can be done standing or seated
-lighten up the weight and focus on contraction

DB shoulder flys

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

Rope tricep push downs

Squeeze at top of movement 
- Fully extend elbows

Overhead DB tricep extension

W1/D1 PUSH

W1/D2 Low hr run

good, something clearer to differentiate if it is 1 set per arm or 1 set total between both would be helpful. loving it tho

Darren

W1/D3 pull

W1/D4 tempo run

W1/D5 LEGS

W1/D6 LONG RUN

W1/D7 rest day

W2/ D1 PUSH

W2/D2 Low hr run

W2/D3 pull

W2/D4 tempo run

W2/D5 LEGS

W2/D6 LONG RUN

W2/D7 rest day

W3/D1 PUSH

W3/D2 Low hr run

W3/D3 pull

W3/D4 tempo run

W3/D5 LEGS

W3/D6 LONG RUN

W3/D7 rest day

W4/D1 PUSH

W4/D2 Low hr run

W4/D3 pull

Matt

W4/D4 tempo run

W4/D5 LEGS

W4/D6 LONG RUN

W4/D7 rest day

W5/D1 PUSH

W5/D2 Low hr run

W5/D3 pull

W5/D4 tempo run

W5/D5 LEGS

W5/D6 LONG RUN

W5/D7 rest day

W6/D1 PUSH

W6/D2 Low hr run

W6/D3 pull

W6/D4 tempo run

W6/D5 LEGS

W6/D6 LONG RUN

W6/D7 rest day

W7/D1 PUSH

W7/D2 Low hr run

W7/D3 pull

W7/D4 tempo run

W7/D5 LEGS

W7/D6 LONG RUN

W7/D7 rest day

W8/D1 PUSH

W1/D1 PUSH

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