Name: Playbook - Omar Romero - W1D4 - Push
Uploaded: 2023-12-12T10:15:59.877Z
Duration: 60 min
Description: W1D4 - Push

3x10 dips 
4x8 barbell shoulder press
4x8 barbell chest press
3x8 single arm Arnold press
4x8 dumbbell shrugs 
4x10 dumbbell power bomb

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Barbell chest press

1 arm Arnold press

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Dumbbell shrugs

Dumbbell power bomb

W1D4 - Push

W1D1 - Legs

W1D2 - Pull

W1D3 - Legs

W2D1 - Legs

W2D2 - Pull

W2D3 - Legs

W2D4 - Push

W3D1 - Legs

W3D2 - Pull

W3D3 - Legs

W3D4 - Push

W4D1 - Legs

W4D2 - Pull

W4D3 - Legs

W4D4 - Push

W5D1 - Legs

W5D2 - Chest

W5D3 - Legs

W5D4 - Back

W5D5 - Shoulders

W6D1 - Legs

W6D2 - Chest

W6D3 - Legs

W6D4 - Back

W6D5 - Shoulders

W7D1 - Legs

W7D2 - Chest

W7D3 - Legs

W7D4 - Back

W7D5 - Shoulders

W8D1 - Legs

W8D2 - Chest

W8D3 - Legs

W8D4 - Back

W8D5 - Shoulders

W9D1 - Legs

W9D2 - Chest

W9D3 - Legs

W9D4 - Back

W9D5 - Shoulders

W10D1 - Legs

W10D2 - Chest

W10D3 - Legs

W10D4 - Back

W10D5 - Shoulders

W11D1 - Legs

W11D2 - Chest

W11D3 - Legs

W11D4 - Back

W1D4 - Push

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