Name: Playbook - Nikki McGrath - W3/D4 PUSH & ABS
Uploaded: 2025-02-13T19:40:58.851Z
Duration: 70 min
Description: W3/D4 PUSH & ABS

Danielle

Shoulders, chest, triceps, and core 🔥

Today we have a series of supersets and a circuit. Remember to engage the muscles you’re working- you got his team! 

For best results: Finish w/ 10-12 minutes of an incline walk, bike ride, or run.

Repeat these two exercises back to back with minimal rest 🔥

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly
- Lower down until the bar touches your chest
- Press up engaging your chest

Barbell flat bench press

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Push up

Chest Superset

- Set the pulleys to the appropriate height and weight (The pulleys should be approximately chest height)
- Grab each handle attachment, stepping forward of the machine to raise the weight off the stack and stagger your feet for better stability
- Position the handles to the sides of your chest, with your elbows bent and tucked in to your torso at a 45° angle
- Exhale as you press the handles forward and inward, contracting your chest 
- Pause at peak contraction of your chest before inhaling as you slowly reverse the movement and return the handles to the starting position

Cable Chest Press

- Sit in an upright position, holding a dumbbell in each hand at the shoulders
- Press the dumbbells overhead by contracting the shoulder muscles and extending the elbows
- Pause at peak contraction before lowering the dumbbells back down to starting position with control

DB Seated Overhead Press

Lat Raises

Shoulder Superset

Repeat these exercises back to back with minimal rest. You got this!

- Lying on the incline bench, hold a dumbbell in each hand using an overhand grip, arms extended above your chest
- Flex the elbows to lower the dumbbells under control, as far as you comfortably can (the handles should be level with the chest)
- Press the dumbbells back up to starting position, squeezing your chest at peak contraction

DB Incline Bench Press

Dumbbell around the worlds

Overhead Tricep Extension

Triset

- Set the cable pulley to about mid-thigh height
- Facing the cable machine, hinge forward , holding the cable end with one hand, your arm bent to 90°
- Keep your elbow stationary as you press the cable end back, extending your arm behind you
- Pause at peak contraction before flexing at the elbow, lowering the weight back to starting position with control
- Complete desired reps then repeat on the opposite side

Cable Tricep Kickbacks

Plank burnout! Do a plank for 5 minutes. Rest when you need to, but hold for a total of 5 minutes. Every time you rest, do 20 Russian twists before getting back to your plank hold!

- Get into an elbow plank position, ensuring your elbows are inline with your shoulders. Engage your core and keep a strong low back (don’t let your hips dip)
- Hold for time

Elbow Plank Hold

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

Ab Finisher

W3/D4 PUSH & ABS

W1/D1 FIRST- START HERE

Killer! Got a good sweat in. Still walking funny 2 days later. 😂

Christina

Went heavy this round and quads are burning!

Rebekah

Killer! Just under an hour and I’m sweatin like I worked out for 2 🥵

cassie and zach

W1/D1 QUADS & CALVES

My shoulders and back are feeling it 🔥😅

W1/D2 PULL & ABS

W1/D3: CARDIO & ABS

W1/D4: PUSH & ABS

W1/D5: GLUTES & HAMSTRINGS

W2/D1 QUADS & CALVES

Whooo, great way to start the week. Loved this one🔥❤️

W2/D2 PULL & ABS

W2/D3 CARDIO & ABS

Arms are shakey. Definitely going to feel this tomorrow!

W2/D4 PUSH & ABS

Absolutely annihilated my legs and I’m here for it 🥵🥵🥵

W2/D5 GLUTES & HAMMIES

W3/D1 QUADS & CALVES

That back and biceps workout was amazing 🔥

W3/D2 PULL & ABS

W3/D3 CARDIO & ABS

Whewwww that burned more than I thought 🤣

W3/D5 GLUTES & HAMSTRINGS

W4/D1 QUADS & CALVES

That burn was intense! Great upper body day 🔥

W4/D2 PULL & ABS

W4/D3 CARDIO & ABS

This workout was Fantastic 😅🫶 feeling GOOD

W3/D4 PUSH & ABS

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