Name: Playbook - Lean Beef Patty - W2/D3 Push day
Uploaded: 2023-01-03T22:05:35.519Z
Duration: 45 min
Description: W2/D3 Push day

Including cues to determine if we are doing things with proper form would be nice but this was overall a fantastic workout

Tessa

Didn’t realize I was training to become the one man punch. 😅🥵😅

Laura

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

W2/D3 Push day

Taylor

Mona

No man will ever make my legs shake like this has wtf

Alex

W1/D1 Legs (Glutes & Hamstrings)

I really like the active rest day but the 3x60min planks were rough for the first time, other then that it was great!

Octavian Vieru

W1/D2 Active rest day

Faceplanted  last rep of divebombers. Intense. Nice.

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

Natania

Kelli

W1/D3 Push day

Juuuuuuust right. Got a great quad pump going on! 👏🏼

Good workout. Been so tired after starting this program. Hoping to get used to it!

Laura 

W1/D4 Legs (Glutes & Quads)

Great workout! Had to sub the ties to bar for knee raises but still awesome 👌

Rainne

W1/D5 Extras & Accessories

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

Havana

W1/D6 Active rest day

My arms are dead. Like car-sale-inflatable-guy floppy dead. Amazing workout, and I hope to stick to it and seeing the results ᕙ(`▽´)ᕗ

Great workout! Definitely need to work on pull ups

Great! It would be helpful for some chin up alternatives though, since I’m not quite strong enough for those yet

Jessica

W1/D7 Pull day

Andrew

W2/D1 Legs (Glutes & Hamstrings)

W2/D2 Active rest day

jassy

W2/D4 Legs (Glutes & Quads)

W2/D5 Extras & Accessories

Sammy

W2/D6 Active rest day

good work out. my entire upper body is too weak for pull ups, even chin ups ☹️ going to do forearm exercises to grip the bar better

Challenging! I pushed myself to failure on a few of these sets. I feel good but v tired haha

W2/D3 Push day

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