Name: Playbook - Quinton Pulliam - PUSH Week 1
Uploaded: 2024-05-18T19:04:36.742Z
Duration: 75 min
Description: PUSH Week 1

Haven't hand a push day like this in a long time.

Justyn

This was great! Can’t wait for tomorrow.

Ivan Leonel

Nathan Jeffers

I haven’t been able to feel much with my tris lately and this helped

Masen

Jeremy Stanley

Earl

Scott

Amazing. Perfect intensity, very good format.

Donovan

Lavish

Didn’t have a tricep extension machine so I just did dips to fail. First week in and can only hit 5. Kinda sad but gotta start somewhere

anthony

John Hershey

Tyler

Alejandro

Holy pump 💪🏽💪🏽💪🏽💪🏽💪🏽🔥

Carlitos

Fady

First day on the program and I’m feeling it more than I ever have before🔥

Alex

- Bring hands toward each other while keeping shoulders back and stable
- Squeeze chest at full contraction
-Slowly release til fully stretched

Cable Crossovers

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Incline Chest Press w/ DBs

- Bend over slightly placing elbows towards the floor
-Press straight down while keeping elbows still
- Allow for a good stretch and contraction

Tricep Cable Extension w/ Rope

- Start by placing DBs slightly in front of you
- Drive DBs out and up towards the ceiling - stopping at shoulder height 
- Slowly lower DBs back to starting position

Shoulder Lateral Raise w/ DBs

SUPERSET 
-Rope Tricep Extension
-DB Lateral Raise

- Keep shoulders stable
- Press through your elbow to engage triceps
-Slowly return to starting position

Tricep Extension w/ Machine

- Cross cables
-Lean slightly forward and extend arms out to your sides following path of the upper arm
-Keep elbows stable

Tricep Cable Extension Cross - 3 sec squeeze

- Start with elbows slightly tucked in
- Press DBs straight up - stopping just before elbows lock out
- Slowly lower back down til elbows are 90 degrees

Shoulder Press w/ DBs

-Allow shoulders to come forward and keep them there
-Drive hands back - stopping at the sides of your body and return to starting position

Shoulder Rear Delt Swing

- Lean forward til you feel your chest stretch
- Extend your arms while engaging your chest to push up

Chest Dips to Failure

PUSH Week 1

ABS - Once per week

Sergio

Great workouts I’m already seeing progress can’t wait to see what I’m going to look like in a year ‼️

Tomasita

PULL Week 1

Belisario

Loved it! Legs feel full and heavy 🤙🏽🤙🏽

LEGS Week 1

PUSH Week 2

antonio 

PULL Week 2

Solid leg workout, overall felt like it covered everything

Mike

LEGS Week 2

jesus, whole upper body feels pumped up. amazing super sets too

PUSH Week 3

3 day split is perfect for my busy schedule and each workout leaves me confident that I’m hitting enough for once a week.

PUSH Week 1

Community

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