Name: Playbook - Lean Beef Patty - W1/D3 Push day
Uploaded: 2023-04-07T22:22:29.661Z
Duration: 45 min
Description: W1/D3 Push day

Maybe change the order number of arm stuff. By the end i couldn't do the pushups unassisted

Joah

Great shock to the muscles my bench is usually around 75 and by the time I got to bench press I couldn’t even finish the last set at 45lb!!

Marlise

had a really difficult day today, and it'll probably carry over into other days, but I'll keep at this all the same.

Melanie

Just started up again after 4 months off due to an injury and ooooof I'm gonna need to work on everything more feel like I'm back to square 1 🥲

Ruairidh

Couldn’t complete the dive bomber push-ups because my arms couldn’t push anymore 😩 so fucking hard

Tyler

Patience

Alternatives for beginners, or those not so strong yet

Switters

Kenji

Alissa

Lizbeth

those push ups are so hard at the end 😭😭😭 feels good though when you fail lol

Haley

as someone who’s been out of the gym for almost 4 years, my arms were too obliterated for the dive bomb push-ups. that’s just me though at my current level, otherwise great workout👍

Mackenzie

Chad

Carson

That pump, I've yet to have a chest day push me this hard!

James

Narges

Awesome workouts, easy to follow for the anxious gym goer. 10/10

Jose

excited to work towards being able to do this 😅 challenging for sure

Girl…beat my ass with those reps but a good workout 👍👍

Very hard I can only do 3 normal push ups but after the work I could even do those. I ended up dropping my knees to get the push ups in.

Shay

Carol

Nice workout! especially the warm-up part, It got me going as always, I can see myself committing to the course 😍

Hashim

Fire dude please keep this up!
I love learning and adding more workouts to my routine! Trying to get that saiyan physique

Madison Carrillo

It was alright. I think you should include more stretches for flexibility/mobility and cooldowns as well at the session end.

I had arms when I started this work out but they fell off during the process. No regrets.

Mandy

Kristy

Hope

Good! Dive bomb push-ups were a bit too hard for me at the end — what might be a good modification?

Dana

Lily

Ur a goddess doing ur workouts. Inspiring

Michael

Faceplanted  last rep of divebombers. Intense. Nice.

Taylor

Arms are literally jello but worth it- really excited to keep going with the routines 😁

Natania

Kelli

That was amazing. I felt everything exactly where I was supposed to.

Tessa

so so so hard but i feel my body getting stronger, thank you!

Jaslyn

Make me stronger. Jk Nothing. It was a great workout.

Mary

Not impossible to do. Just the right amount of challenging for me! 👍🏼

Nickolas

Lauren

Jacob

Oh my goodness, the bodyweight dips were so hard for my thin arms that I did a plank instead. Dive bomber pushups killed me the first set so I did normal pushups instead. The workout was so hard! I loved it! It pushed me harder that I could on my own! It made me think outside the scheduled workout to find out what I could do to get the same result. I can’t wait to feel so sore tomorrow.

Liliana Manilla

Contemplated my life choices for a moment. 😅😅😵

Laura

Perfectly challenging without being impossible 👌🏻

Jerarni Jimenez

Had trouble with diver push-ups.  Couldn't even do a negative rep (i also can't do regular pushups).  What would be a precursor?

Rachel Borchard

Warm up 5-10 minutes (this could be a walk or a light jog and the warm up circuit) 

Workout:
- Dumbbell shoulder press 5 x 20,12,8,8,20
- Dumbbell chest flies 4 x 15
- Tricep rope pushdown 4 x 25,15,15,25
- Tricep bodyweight dips 4 x 12
- Barbell bench press 4 x 12
- Dive bomber push ups 4 x 10

Wrap up stretch circuit

- Shoulder rolls 60 sec (30 sec each direction)
- Standing arm circles 60 sec (30 sec each direction)
- Prone arm raises 60 sec
- Standing side to side twists 60 sec

- Standing with feet under your hips
- Maintaining your arms at your sides 
- Roll your shoulders front to back and back to front

Shoulder rolls

- Standing with your arm out to a T
- Circle your arms from front to back then from back to front

Standing arm circles

- Lying face down with arms extended overhead 
- Lift and lower your arms moving them back each time
- Once they are at your sides reverse your arm lifts moving them forward to starting position

Prone arm raises

- Standing with your arms out to a T
- Twist your body from side to side

Standing side to side twists

Upper body warm up circuit

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

Dumbbell seated shoulder press

- 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 flies

- Stand tall, abs engaged and upper arms locked at your sides
- Press the rope down until your elbows are straight
- Spread the rope apart at the bottom for a deeper contraction
- Bend the elbows to return to the starting position

Tricep rope pushdown

- Bend at the elbows to come straight down
- Extend your arms engaging your triceps to come up
- Keep your elbows close to your body

Bodyweight dips

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

Barbell bench press

- From a pike position 
- Bend your elbows so they hug the sides of your ribs and lower your chest
- Push through your hands, chest open, thighs off the ground up to high plank
- Press your hips back into pike
- Repeating sequence for time or reps

Dive bomber push ups

W1/D3 Push day

I wished more notes on which muscles should be activated

Carolina

I think you should add modifiers. For example, for girlies like me who have the balancing finesse of newborn fawn, I think we should be able to use resistance bands in lieu of the barbells for hip thrusts. Other than that, killer workout!

Tiffany

W1/D1 Legs (Glutes & Hamstrings)

It hurt so good! Excited to see results in the long run 🤩

Forward crunches don't help at all and side crunches make me feel so awkward

W1/D2 Active rest day

Nisha

Victoria

W1/D4 Legs (Glutes & Quads)

It was a pretty good workout my glutes 😁 , I think legs to bar was a little too hard to start out so I just did some leg lifts instead 🫡 perdóname jefa 😔

Anthony

Every single workout I come out like jelly. I even had trouble driving because my muscles were trembling so much.

Virginia

didn’t know you could have an adductor pump or whatever lmao 😅😅

W1/D5 Extras & Accessories

I am not as flexible as I thought so I took it really easy.

The stretching felt really good

Louisa

Best core burn I’ve had in a while! 🔥😁

Havana

W1/D6 Active rest day

I couldn’t for the life of me do a single pull up or chin up 🥲 so I modified it with push machines that targeted those muscles and finished the rest of the workout like normal 😁 thanks for the great routines girly I appreciate you

Paige

Frankie

W1/D7 Pull day

I’ve been bored and not feeling my workouts lately but this was definitely better than what I’ve had before 😁

Rachael

I don’t usually do hip thrusts but I enjoyed doing them today. I also couldn’t get the form down for the sumo and conventional so I skipped it :P

W2/D1 Legs (Glutes & Hamstrings)

W2/D2 Active rest day

Andrea

Arms very fatigued by time of push ups. Good burn!

W2/D3 Push day

weights going up 💪💪💪💪💪💪💪💪💪💪

Abby

W2/D4 Legs (Glutes & Quads)

Did the captain’s chair leg rise instead of toes to bar (I’m still too weak for them 🙈)

Alsu

W2/D5 Extras & Accessories

My fucking stomach hurts but this is what happens when you have In-N-Out the night before :)

Sammy

W2/D6 Active rest day

Had no way to assist myself doing pull ups so I absolutely gassed myself trying unassisted 💀

I always enjoy the scapula shoulder rolls

i had to skip out on the lateral raises 🥸

W2/D7 Pull day

I had to improvise on a few missing machines

W3/D1 Legs (Glutes & Hamstrings)

I used the awesome crunch machine at my gym for some of the crunches

W3/D2 Active rest day

I didn’t have enough time to do the warm up and two sets, the 45 mins just got away from me

W3/D3 Push day

made my quads pop like water balloons thanks patty 🙏

W3/D4 Legs (Glutes & Quads)

W3/D5 Extras & Accessories

W3/D6 Active rest day

yoooooo the pull ups are getting easier let’s GO

My arms are dead but I'm happy about seeing progress!! Thanks Patty ♥️

W3/D7 Pull day

Them glutes though. Hip thrusts, underrated!

Stevie

W4/D1 Legs (Glutes & Hamstrings)

W4/D2 Active rest day

this still killing me a month later but love it

ashley

W4/D3 Push day

Yooo! This is the fourth time I’ve done this workout and it felt as awesome as the fi st time. 🥰

W4/D4 Legs (Glutes & Quads)

That Dump truck pump. Love these accessory days

W4/D5 Extras & Accessories

W4/D6 Active rest day

Continuing to make pull up progress! I’m gonna be boosting over walls in no time.

W1/D3 Push day

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