Name: Playbook - Quinton Pulliam - PUSH Week 2
Uploaded: 2024-05-18T19:04:36.755Z
Duration: 75 min
Description: PUSH Week 2

Jeremy Stanley

Carlitos

anthony

antonio 

Tyler

- Press straight towards the ceiling and stop just before locking elbows out
-Lower slowly until elbows are 90 degrees

Shoulder Press w/ Machine

- Grab dumbbells in each hand, arms hanging down in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Slowly return to starting position

Rear Delt DB Swings

- Hold the rope with your palms facing each other
- Raise until shoulder height pausing at the top 
- Lower with a slow controlled motion

Rope Cable Front Raise

- Keep your core tight
- Press rope towards the ceiling while engaging triceps
-Keep elbows stable

Overhead Tricep Cable Extension w/ Rope

SUPERSET
— Front Raise w/ Rope
— Overhead Rope Extension

- Bend over slightly w/ elbows to the floor
- Start with your arms at about 90 degrees
- Extend your arms engaging your triceps
- Return to starting position slowly

Tricep Extension w/ Bar

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec Deck Chest Fly’s - 3 sec squeeze

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full extension then return to starting position

Flat Machine Chest Press

- Start seated on an incline bench between the cables, hands just outside the chest
- Press your hands up engaging your chest
- Pause and let your arms return back to the starting position

Incline Cable Chest Press

- Start in a push up position with hands elevated on DB’s
- Lower your chest slowly to the ground to feel deep stretch
- Explode up

Deficit Push-Ups

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body
- Extend your arms pushing through your elbows to engage triceps

Tricep Dips

PUSH Week 2

ABS - Once per week

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

PUSH Week 1

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

Scott

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 2

Community

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