Name: Playbook - Nick Bare - W2/D4 - Push Strength Workout
Uploaded: 2023-07-12T03:07:30.515Z
Duration: 60 min
Description: W2/D4 - Push Strength Workout

Jason

Wayne

Cris

Definitely the toughest workout I’ve done. Great burn!!

Dino

We are killing it this program 🔥🔥 tough 😮‍💨

Juan

Evan

Pushups don’t seem to be helping too much, maybe less reps but weighted would help more

Nicholas

Miki

One of the best push workouts I’ve done in my life

Arlen

100 push ups at the end was just plain cruel. 5/5

Andrew Ochoa

Meant to give 4 stars. Some of these moves have waaaay too many sets...

Fredrick

Brutal with the push-ups in the beginning and the end

“The Power of Commitment” podcast helped me get through this workout tremendously. Choose something fucking hard, and just do it! 🤙🏼

Lugo

Clay

That was really insane 🌪️🌪️🌪️

Sarah

Noel

Andres

Austin

Rico

Brutal chest day. Last 100 pushups sucked after all that tricep work.

Casey Guerrero

Alex

A ALLEN

Felt like there was a gorilla on my back for the last Push Up set 😮‍💨😅

Remi Gaytan

yangBAE

I don’t know what’s crazier. The fact I have to spend 25 minutes on the last set of 100 push-ups, or how noticeable my push-ups have improved on the first set.

Aaron

ALFAHAD 

Brett

Ignacio Rojo

Nolan

Monica

Aron

Kinsey

Pate

Davey

Sean

Taylor Young

Claudio

Anthony Herrera

Jared

Could feel everything once I reached the dips

Hayden Nielsen

cairi

Push ups where tough at the end. One more rep 😎😜

Kenny

Gage

Today’s workout is strictly a strength and hypertrophy training session.

- Hold on to the bar with your palms facing away form you
- Raise your legs without swinging back and forth
- Come down in a controlled motion engaging your core

Hanging Leg Raises

- 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 outside shoulder width
- Pull you body up
- Bring your elbows into your ribs
- Engage your back as you go up
- Come down in a controlled motion

Pull Ups

- 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

Barbell Bench Press

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- 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

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

W2/D4 - Push Strength Workout

Brandyn

Nathan

W1/D1 - Easy Run + Push Workout

Cole

W1/D2 - Easy Run + Pull Workout

I turned this into a circuit and did 1.5 MI run, dumbbell workouts, an circuit until I finished all exercises

Quinn dunziellas

W1/D3 - Easy Run + Shoulder Workout

anthony

W1/D4 - Lower Body Strength

Stephen

W1/D5 - Easy Run + Push Workout

Felt awesome this morning! 7:52/mi pace and finished at 1hr 18mins. Looking forward to attacking this next week💪🏼

Tyler

Mateo

Pushed myself to 6, longest in a long time. Thanks 🙌🏻

Erika

W1/D6 - 10 Mile Run

Great run this morning, the pump was unreal

W1/D7 - Easy Run + Pull Workout

Robert VanDenburgh

What a workout for a monday morning 🌄 💪

W2/D1 - Run + Shoulders/Arms Workout

Jack

Jessica

W2/D2 - Easy Run + Lower Body Strength

Workout was hard but I feel great and starting to experience the results

Frederick

W2/D3 - Easy Run + Pull Workout

Killer run this AM! G1M is a game changer💪🏼 LFG! 
Time: 1:16:17 
Pace: 7:37/mi

Jonathan

W2/D5 - 10 Mile Run

W2/D6 - REST

W2/D7 - Easy Run + Shoulder Workout

Brady

W3/D1 - Lower Body Strength

John Lopez

W3/D2 - Track Workout + Pull Workout

Thomas Delariva

W3/D3 - Easy Run + Push Workout

W3/D4 - Shoulders/Arms Workout

Felt great alot stronger ! Didn't feel tired as beginning of program

5.01 miles @ 10’42” per mile. AVG HR 157 bpm AVG CD 162 spm.

Chimudi Egbuna

W3/D5 - 5 Mile Run (shake out)

W3/D6 - Pull Strength

Gabriel

Not on that level yet lol only did 4 miles

W3/D7 - 13.1 Mile Run (half marathon)

W4/D1 - Easy Run + Lower Body Strength

W4/D2 - Interval Run + Shoulders/Arms Workout

W4/D3 - Pull Strength

Adam

W4/D4 - Easy Run + Push Workout

Henry English

W4/D5 - REST

Half way and I’ve lost 17lbs! The best I’ve felt 🔥

7 miles at 9’51” pace. AVG HR 160 bpm AVG CD 161 spm

Halfway through and have lost 12lbs to 176. Most consistent I’ve been in 10 years!

Joseph

W4/D6 - 8 Mile Run

My legs are on fiiiiiire ❤️‍🔥❤️‍🔥❤️‍🔥

W4/D7 - Easy Run + Lower Body Strength

Training was great run was hard in this heat

Great pull day moving up in strength for sure

W5/D1 - Easy Run + Pull Workout

4.02 miles at 10’54” pace. AVG HR 152 bpm. AVG CD 159 spm.

W5/D2 - Easy Run + Push Workout

W5/D3 - Easy Run + Lower Body Strength

Great shoulder and arms sess felt stronger

W5/D4 - Shoulders/Arms Workout

Pushups at the end did me in but loved it. Chest feels hufe

Those 100 push-ups at the end turn you from a boy to a man💪🏻

Zach

W5/D5 - Easy Run + Push Workout

That’s the longest I’ve done in one go. And it felt great - love your program as well as the requirement to stick to a lower heart rate for most runs. I think it’s really helped me improve.

Kyle

8.07 miles at 11’32” per mile. AVG HR 154 bpm AVG CD 153 spm.

W5/D6 - 8 Mile Run

4.01 miles at 11’19” per mile. AVG HR 141 bpm. AVG CD 158 spm.

W5/D7 - 5 Mile Run

Busy day ahead got what I could done and happy with that

Back & core Amazing Stuff 🔥🔥💪💪

Awesome pump. Feeling great and body has never looked better

W6/D1 - Easy Run + Pull Workout

4.07 miles at 11’19” per miles. AVG HR 147 bpm. AVG CD 158 spm.

Yes sir, Core getting stronger and stronger 💪💪

W6/D2 - Easy Run + Lower Body Strength

The superset for core is getting better and better 🫡🔥🔥

W6/D3 - Easy Run + Push Workout

Back feeling hella strong 🔥🔥💪💪💪

Caleb Winebrenner

W6/D4 - Pull Strength

W6/D5 - Run + Shoulders/Arms Workout

4.04 miles at 11’06” per mile. AVG HR 140 bpm. AVG CD 153 spm

🫠🫠🫠 the best thing is no free squats today 🫡😮‍💨😮‍💨😮‍💨

W2/D4 - Push Strength Workout

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