Name: Playbook - Paton Willbanks - W1/D2 Push: Arm Day
Uploaded: 2023-05-14T18:03:15.135Z
Duration: 65 min
Description: W1/D2 Push: Arm Day

Great workout. Those supersets are serious

Tavario

Jodi

- Stack dumbbells over chest 
- Drive elbows to the ground, keeping them close to your rip cage, while bringing dumbbells to armpit
- Keep core engaged, and press back up to the sky to starting position

Dumbbell chest press

- Start with dumbbells in front of your body
- Raise both straight out in front of you, making sure core is engaged and you are not rocking your body
- Once shoulder level, go back to starting position and then raise them out to the side away from each other 
- Once shoulder level, lower back to starting position and repeat
- One rep is a front and lateral raise

Frontal to lateral raises

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

Superset 1

- Begin with dumbbell in each hand stacked over shoulders, palms facing forward 
- Have a slight bend in the knees to help give a little more momentum and drive dumbbells up to the sky
- Keep core engaged, make sure not to arch your back and lower them back to starting position to repeat

Dumbbell push press

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

MODIFICATION: on your knees

Wide push up

Superset 2

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back, getting to 90 degrees
- Extend your arms engaging your triceps back to starting position

MODIFICATION: the closer your feet on underneath you, the easier

Bench dips

Superset 3

Interval training on the treadmill or outside! 

10 rounds:
1-minute jog to 1-minute walk

Cardio

W1/D2 Push: Arm Day

Kacy

My legs are noodles! Lol 🙌🏻🫶🏼

W1/D1 Glute + Hamstring

W1/D3 Active Rest Day

Gabby

W1/D4 Leg Day - Quads

W1/D5 Pull - Arm Day

Terri

W1/D6 Full Body

W1/D7 Rest Day

W2/D1 Leg day

W2/D2 Arm Day

W2/D3 Active Rest Day

W2/D4 Leg Day

W2/D5 Arm Day

W2/D6 Full Body

W2/D7 Rest Day

W3/D1 Leg day

W3/D2 Arm day

W3/D3 Active Rest Day

W3/D4 Leg day

W3/D5 Arm day

W3/D6 Total body

W3/D7 Rest Day

W4/D1 Leg day

W4/D2 Arm day

W4/D3 Active Rest Day

W4/D4 Leg day

W4/D5 Arm day

W4/D6 Total Body

Wonderful 4 weeks workout! Definitely seeing muscle definition!

Great 4 week workout. Definitely see results!

W1/D2 Push: Arm Day

Community

More workouts from Paton Willbanks