Name: Playbook - Oliver Forslin - W3/D1 Push
Uploaded: 2021-08-25T14:36:32.714Z
Duration: 45 min
Description: W3/D1 Push

Kevin Bracero

Steven

Sebastian

David

Maxime

Daniel

Hatem

The last two excercises was really difficult to do

Nardin

- Push ups 4 x 10
- Incline barbell bench press 4 x 10,10,12,15
- Incline dumbbell flies 4 x 10,10,12,15
- Shoulder press machine 4 x 10,10,12,15
- EZ bar upright row 4 x 10,10,12,12
- Dumbbell skull crushers 3 x 10,12,15
- Rope cable overhead extension 3 x 10,12,15

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you lower
- Extend your arms engaging your chest as you come up

Push ups

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline barbell bench press

- Begin on an incline bench with arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Incline dumbbell flies

- In a seated position
- Elbows bent to 90 degrees
- Straighten your elbows pressing the weight overhead 
- Lower back to starting position with control

Shoulder press machine

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Upright row (EZ bar)

- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

Dumbbell skull crusher

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope up
- Spread rope apart at the top for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope cable overhead extension

W3/D1 Push

Amazing. Haven’t been in the gym for a bit saw this app downloaded and saw your program. Great starter for people who are going back to making themselves better.

Sergio

Gracias seguinos adelante con el beginning

Treko76

Lewis

W1/D1 Full body

W1/D2 Full body

W1/D3 Full body

Best upper day I think I have had. Really felt the burn.

W2/D1 Upper

Lunges should say 16 unless you want to work out one leg more than the other

Enoch

W2/D2 Lower

Todd Poulton

W2/D3 Upper

Perfect not one exercise I didn’t like. Pushed my self hard. (At least tried to)

Now i know why woman always cranky... I would too if it were leg day everyday 😭

W3/D1 Push

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