Name: Playbook - Oliver Forslin - W3/D1 - Push
Uploaded: 2021-11-22T08:52:27.336Z
Duration: 45 min
Description: W3/D1 - Push

Sebastian

Anonymous

Great push day yet again W workout routine brother ❤️

Hayden March

Trajce

Workout
- Flat bench press 4 x 12
- Incline dumbbell press 4 x 12, 10, 10, 8
- Incline smith machine bench press 3 x 10, 12, 15
- Standing cable flyes (high) 5 x 10, 12, 12, 15, 15
- Seated dumbbell press 3 x 12, 10, 8
- Dumbbell lateral raise 4 x 12, 12, 12, 15
- Rope front raise 3 x 10, 12, 15
- Rope cable pushdown 4 x 15, 12, 12, 10

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

- From an incline position
- Lower the dumbbells to the chest actively stretching your chest muscles 
- Press the dumbbells upward by extending your elbows

Incline dumbbell press

- 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

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Chest cable flies (high pulley)

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Seated dumbbell shoulder press

- Keep a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell side lateral

- Raise the dumbbells forward until you reach shoulder height
- Lower with a slow and controlled movement

Dumbbell front raise

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Tricep cable pushdown (bar)

W3/D1 - Push

Morten

W1/D1 - Push

Bellinsky

W1/D2 - Pull

Ronnie

I don’t feel my legs, Really good workout!

Robin

W1/D3 - Legs

Johnny

W1/D4 - Push

I needed a little change in my current workout. So I tried PPL and it was awesome, thanks Olli 🙏🏼♥️

Hansen

W1/D5 - Pull

W1/D6 - Leg

Steven

W2/D1 - Push

W2/D2 - Pull

Joachim

W2/D3 - Legs

Axel

Pontus

W2/D4 - Push

Great workout routine as always brotha W ❤️

W2/D5 - Pull

Always great bro, I’m only 15 and have been doing this for almost two weeks and have gained 3 lbs of muscle mass ❤️

W2/D6 - Leg

Insane pump, the best of all the combos 👌🏻👌🏻

Kim Andre

W pull workout yet again W brother ❤️

W3/D2 - Pull

Kolby

Legs are dying great workout brotha W ❤️

W3/D3 - Legs

W workout routine had a great push day today! W workout brotha ❤️

W workout routine yet again W brotha ❤️

W3/D4 - Push

Had another great pull day on this W workout routine W brotha ❤️

W3/D5 - Pull

W3/D6 - Leg

W workout routine as always W brotha WWWWWW❤️

W workout yet again had a great push day off this routine brotha W ❤️

W4/D1 - Push

It was an amazing work out today thanks Oliver

W3/D1 - Push

Community

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