Name: Playbook - Nick Bare - Day 18 - Push Strength Training
Uploaded: 2023-07-12T03:07:30.424Z
Duration: 60 min
Description: Day 18 - Push Strength Training

Gerard

Alexander

My triceps and chest are absolutely demolished, in the best way

Dallin

Austin

Creed

Meghan

Jolbb

Screamed out loud accidentally in the gym

Amazing workout. I mixed the push-ups with bands and Gish reps unable to proceed more than 30 reps to failure anyway. I used one red and two gray band to increase muscle bulk and memory for push-up muscles. 😅🤪👊🏻👊🏻 thanks

Shirin

Jiří

Mike

Kr@tos471

Was physically unable to do my dips. 🤙🏼

Danny

Solid pump. Substituted barbell bench press for DB since JT was being used.

Jacob

Kelley Schofield

Erik

Axel

Indeed a huge pump and fatigue was given from this incredible workout. Underestimated the difficulty of this workout.

Eric Anthony Hermosillo

Luis

Jack

Octavio

One of the best chest workouts I have ever had to go through.

Joey

What a pump. Thanks man. This program is awesome .

Preston

Chris

Mark Hall

Michael Mendoza

Timothy

Trevor Whelski

Thanks Nick and BPN! Go one more!🤙🏻

Sebastian Ledlow

Jojo Matchett

Josh

Great pump, I could barely lift my arms afterwards

Kevin Kain

Taylor Young

First day on Flight and Endo pump….completely different workout 💪🏼💪🏼

Had to shorten some rep ranges my triceps is burning hard

Tough one today...after bench press and push ups my chest was dead...had to really push thru to get the rest done

Manny

Hahn

Amy Wilkinson

Great! 
I think the order of the exercises is perfect. By the end of the bench press, I started to feel a pump which lead me to lower the weights and truly focus on the mind-muscle connection. By the end, ya boy looked (and felt) like I had the chest of a 500lb silverback mixed with the triceps of Dwayne Johnson. Keep up the great work, BPN. G1M

Stanley

Angus

Had to scale a ton… tried doing 50 of the push ups at the end and it only made it worse lol

Michael

tobias heaslip

Colton

Matthew

Little too much volume. Couldnt do dips anymore

Today’s Workout Goal:

Today’s training session is focused on the chest and triceps. We will start with chest flys to “pre-exhaust” the muscles before going into the barbell bench press. 

This is a high volume workout so make sure to recover properly afterwards with high quality nutrition.

- Set cable attached at chest height or higher.
- Pull cable attachments into your body first, lean forward and extend arms out to protect shoulders.
- Execute slow and controlled movements to focus on chest contraction at the top of each repetition.

Cable Chest Fly

- Hold the bar just outside shoulder width
- Flex at the elbows coming down to the bottom of your chest 
- Press the bar up engaging your chest

*RPE: Select a weight at an RPE (rate of perceived effort) 9. This means you should finish that set with about 1 rep left in the tank. You are not going to failure, but close.

Barbell Bench Press (RPE)

- Start in a high plank position
- Flex at the elbows to come down
- Come down until you are a couple of inches from the floor
- Push through your hands extending your arms to come up
- Engage your chest as you come up

Push Up

- Hold the bar just outside shoulder with
- Come down flexing at the elbows
- Bring the bar down to the top of your chest
- Extend your arms engaging your chest to come up

Incline Barbell Bench Press

- Hold the dumbbells together
- Press the dumbbell up engaging your upper mid-chest
- Come down in a controlled motion keeping dumbbells close

Svend Press

Complete 15 reps of bodyweight dips and then move directly into 10 reps (each arm) of overhead tricep extensions. Rest 90 seconds between each round.

- Hold the bar with your arms extended
- Bend at the elbows bringing your body down 
- Come down until your arms are at 90 degrees
- Extend your arms engaging your triceps

Bodyweight Dips Gym

- Hold the dumbbell in one hand with your pinky facing up
- Extend your arm engaging your tricep
- Reach full extension and reverse the motion to come back
- Keep your core tight

DB Tricep Extension

Dips + Overhead Tricep Extension Superset

- Hold the rope with your palms facing each other
- Extend your arms engaging your triceps
- Come back to the initial position in a controlled motion

Cable Triceps Extension

Day 18 - Push Strength Training

Very good functional training excited for what’s in store

Matt

it was tough because i’m pretty out of shape and i only did 3 sets

bridget

Great way to start off a new program and new week!

Day 1 - Run + Bodyweight Movements

Ilja

leland

Day 2 - Pull Strength Training

Good workout. Couldn’t do all the exercises as mentioned however managed to get through most of it. Will need to push run in the evening.

Akrant

Day 3 - Run + Lower Body Strength

Eric

Humbling. One of the best pumps I’ve had in a long time

Day 4 - Push Strength Training

Modified again due to injury. 8km on the Assault bike kind of sucked though.

Garth

William

Tatu

Day 5 - 100 Meter Sprints

Good session. Swapped push ups with dips to save some shoulder discomfort.

Ryan

Day 6 - Upper Body Hypertrophy Pump

Definitely prepared myself for tomorrows training session. Well rested and well needed.

Day 7 - REST

Great workout, had me shaking like a stripper

Andrew

Alon

Day 8 - Lower Body Strength

Allen

Nate

Day 9 - Run + Bodyweight Movements

Cold/cough, had to cut it short but still got the main events in

Huperextensions is more of a glutes excersice!?

Day 10 - Pull Strength Training

Bryce

Andres

Good run day, had to take a little more time off but refuse to quit!

Hayden

Day 11 - Track Ladder

The first time I did it, I thought that it said 30 reps for the hanging legs raise instead of the 30s so it took me a little while to do it.😅

Tyler

Definitely had to yell Go One More during those pushups!

Day 12 - Push Strength Training

100° run kills. Shoulders are feeling it too.

Lucas

Day 13 - Run + Shoulder Strength

Rough day on my end, had to cut it short. But good program

Jason

Day 14 - Run + Lower Body Strength

Legs are hurting, worried about deadlifts tomorrow but going to push through!

Day 15 - REST

Day 16 - Pull Strength Training

Quincy

Dakota

Day 17 - Aerobic Run

Day 19 - Sprints + Shoulder Strength Training

Patrick

Day 20 - Lower Body Strength

Chandler Cox

Did Ranger ruck requirement instead.  Brutal as prescribed 🤨

Gordon

Day 21 - Aerobic Run

Zachary

Day 22 - REST

Complete muscle failure when I got to the diamond push-ups lol

Day 23 - Push Strength Training

Holy hell have some squat!!! Legs are dead

Travis McRae

Julian

Day 24 - Run + Lower Body Strength

Not sprinting. 20 mile mountain bike ride 2.4k feet of vertical ascent.

Thomas Lay

1.54 warm up and cool down to and from an open field for barefoot sprints super awesome!

Day 25 - Max Effort Sprints

Day 26 - Pull Strength Training

Kevin

Day 27 - Run + Shoulder Strength Training

Day 28 - Long Run (90 min)

Guillermo

Day 29 - REST

Hamish

Jacob Robinson

Day 30 - Push Strength Training

Day 31 - Run + Bodyweight Movements

Day 32 - Pull Strength Training

Day 33 - Run + Lower Body Strength

Just went from a shhmedium to a medium size T shirt💪🏻💪🏻

Day 34 - Shoulders + Arms Strength Training

Day 35 - Aerobic Run

Day 36 - REST

Day 37 - Run + Push Strength Training

12 minutes of lat pull downs!?!? Jk, assumed it’s 12 reps.

Lucy

Every looked at every single workout and they’re all different. That’s great! However, I prefer consistent structure and everything seems randomly thrown together.

Carson

Day 38 - Pull Strength Training

Killer, always dread this one! Such an awesome humbling circuit!

Aaron

Day 39 - Run + Bodyweight Movements

Adam

Day 40 - Shoulders + Arms Strength Training

Day 41 - Track Workout + Lower Body Strength

Day 42 - Upper Body Hypertrophy Pump + Run

Phillip

Feels great to rest because i am still sore from the run and leg workout from 2 days ago

Day 43 - REST

Day 44 - Push Strength Training

Great squat sesh, but needs more hamstring work

Day 45 - Run + Lower Body Strength

Day 46 - Run + Bodyweight Movements

I was able to break my deadlift record (200kg/ 441pounds). very happy, I feel fit

Day 18 - Push Strength Training

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