Name: Playbook - Nikki McGrath - W3/D5 Push/Pull & Abs
Uploaded: 2025-11-29T00:15:09.803Z
Duration: 65 min
Description: W3/D5 Push/Pull & Abs

Don’t skip your warm up- check out my MOBILITY category for some awesome upper body warm ups.

Welcome to the Upper Body Push/PullWorkout! 

This session is designed to target the muscles involved in pushing & pulling movements, focusing on building strength and definition in your overall upper body. Abs are included in this workout as well. 

Through a series of engaging exercises, you'll enhance your upper body power and improve overall stability. 
This workout combines compound lifts with isolation movements to provide a well-rounded approach to muscle development.

- Lay down on the flat bench, grasping the barbell with an overhand grip that is wider than shoulder-width, unlock the bar from the rack and hold it straight over you with your arms locked
- Lower the bar slowly until it nearly touches your mid chest
- After a second pause in the stretched position, press the bar back up to starting position using your chest muscles

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

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

Repeat these two exercises back to back with minimal rest.

Curl to Press

High Pull

Shoulder Supset

Lat Pull Downs- narrow grip

Repeat these two exercises back to back- for the assisted pull ups, use a band on a rack, or if your gym has one, use an assisted pull up machine.

- Use the pin to select how much weight you want the machine to help you with
- The level of assistance you should choose will depend on your body weight as well as your upper back and arm strength
- Remember, the amount of weight you choose will be subtracted from your total body weight (ie. a 150-pound person with a 25-pound assist is now lifting 125 pounds)
- Standing or kneeling on the machine pads, grab the pull-up bars with an overhand grip so that your palms are facing forward
- Hang with your arms extended to start
- Pull yourself up by contracting the lats as you flex at the elbows
- The elbows should be driven down to your sides
- Pause at peak contraction, your chin above the bars
- Lower your body back to starting position under control, stretching the lats

Assisted Pull Ups

- Stand upright, holding a dumbbell in each hand at arms length, forward of the body, with a pronated grip (overhand)
- Hinge forward at the hips until your chest is at or near parallel to the ground, allowing the arms to hang down from the shoulders
- Row the dumbbells outward and up by driving the elbows behind the body while retracting the shoulder blades
- Pause and squeeze at peak contraction before lowering the dumbbells back down to starting position with control

Bent Over Pronated DB Row

Back superset

W3/D5 Push/Pull & Abs

Danielle

W1/D1 Full Leg Day

W1/D2 Push/Pull & Abs

W1/D3 Mobility/Active Recovery

W1/D4 Full Leg Day

W1/D5 Push/Pull & Abs

W2/D1 Full Leg Day

W2/D2 Push/Pull & Abs

W2/D3 Mobility/Active Recovery

W2/D4 Full Leg Day

W2/D5 Push/Pull & Abs

W3/D1 Full Leg Day

W3/D2 Push/Pull & Abs

W3/D3 Mobility/Active Recovery

W3/D4 Full Leg Day

W4/D1 Full Leg Day

W4/D2 Push/Pull & Abs

W4/D3 Mobility/Active Recovery

W4/D4 Full Leg Day

W4/D5 Push/Pull & Abs

W5/D1 Full Leg Day

W5/D2 Push/Pull & Abs

W5/D3 Mobility/Active Recovery

W5/D4 Full Leg Day

W5/D5 Push/Pull & Abs

W6/D1 Full Leg Day

W6/D2 Push/Pull & Abs

W6/D3 Mobility/Active Recovery

W6/D4 Full Leg Day

W6/D5 Push/Pull & Abs

W3/D5 Push/Pull & Abs

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