Name: Playbook - Nick Bare - Day 23 - Push Strength Training
Uploaded: 2023-07-12T03:07:30.522Z
Duration: 60 min
Description: Day 23 - Push Strength Training

Matt

Gerard

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

Nate

I couldn’t fit through the doors when I left the gym…lol

Austin

Adam

Steven

Chandler Cox

Jolbb

Jacob

Jiří

Mike

Anonymous

Christian

Louis

Luis

Zachary

Chris

Jared Wolfe

Chest is PUMPING. Got heavy weight in on the first three workouts and by push-ups was absolutely dying. Fantastic workout

Timothy

Alex

Jeremy

Jojo Matchett

Josh

Mohamed Aly

Everytime...push ups are the hardest part lol. Glad to be back in routine. Feeling good

Manny

Kevin Kain

My chest spasms every time I flex insane pump

Shawn

Endopump had my chest about to pop! High volume

Taylor Young

Angus

Jimmy

Cade Mcguire

Guillermo

Nacho cheese Doritos, chip king is back give me some cool cheddar!!

First day of the bare 100 challenge and the workout already let me knock them out. Blessings.

Luke

It’s a good workout if you have the gym to yourself lol

Wescott

Jacob Forrest

Chest and arms are dead! Pushed through it, Great work out.

Christopher

Oh man a few days off coming back and doing this one was though! Feels great though!

The post-bench 25x4 push-ups gets me every week.

Colin

Will

Ernesto Escamilla

Andrea

That one, phew. That was an ass kicker that I thoroughly enjoyed

Cody

Today’s Workout Goal:

Chest Day!

One of my favorite ways to kick off a chest strength workout is by starting with Barbell Bench Press and moving directly into Dumbbell Chest Press. 

Start off heavy and use the back half of the workout to add in more volume. Keep your mind focused on form, muscular contraction and the mind-muscle connection.

- 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)

Select an appropriate weight for the recommended reps and set up on a free weight bench. Start with the weight perpendicular with your body and in a controlled movement lower the weight to right outside of your chest. Drive through your feet and press the weight back to the starting position.

Dumbbell Chest Press

Complete 12 reps of chest fly’s before moving directly into 10 reps of svend press. Rest 45 seconds between each superset.

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

Svend Press

Chest Fly + Svend Press

- 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

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

- Start in a pushup position with your hands in a triangle position
- Flex at the elbows coming 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

Diamond Push Up

Day 23 - Push Strength Training

Very good functional training excited for what’s in store

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.

Eric Anthony Hermosillo

Day 7 - REST

Great workout, had me shaking like a stripper

Andrew

Alon

Day 8 - Lower Body Strength

Allen

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!

Jack

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

Alexander

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

Dallin

Day 18 - Push Strength Training

Day 19 - Sprints + Shoulder Strength Training

Patrick

Day 20 - Lower Body Strength

Did Ranger ruck requirement instead.  Brutal as prescribed 🤨

Gordon

Day 21 - Aerobic Run

Day 22 - REST

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

Meghan

Day 27 - Run + Shoulder Strength Training

Day 28 - Long Run (90 min)

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

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

Erik

Day 46 - Run + Bodyweight Movements

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

Day 23 - Push Strength Training

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