Name: Playbook - Quinton Pulliam - Push A
Uploaded: 2024-05-18T19:05:11.480Z
Duration: 60 min
Description: Push A

Great workout for intermediate lifters or someone like me who’s trying to get back into lifting and only have DBs for now.

Dominic

In a hotel for 2 weeks - these workouts are a life saver

George

Already feel the workout!! Good workout for someone who dont have the time to go to the gym. Thanks!!

Christine

Shann

These workout are freaking awesome 👌👏

Jorgeluis Sanchez

Jacob

Thank you for this! Quick pump but solid workout!!

Justin

Great pump after that push workout! Will be sure to do these when I can't get to the gym!

Sal Gonzalez

I was walking into this with no real expectations and even if I had set a bar, it would have been exceeded. 

Good stuff.

Tyler

felt really good and really easy to follow great stuff

Home workout coming in clutch when you can’t make it to the gym 🔥

Samuel

🏋️😮‍💨what a workout. For just using dumbbells, that was killer. I'm feeling the pump.

james

I haven’t worked out in a while but these workouts definitely hit hard.

Tobias

Francisco Vazquez-Perez 

Tired myself out and felt the burn. Pretty damn good workout from home using just dumbbells

Brandon

Matthew

Nate

Catalina A

Steven

Eder

Love it man. Glad you made a home edition!

Chase

Kevin

Push Focused Upper Body Day
Focus on:
-Chest
-Shoulders
-Triceps

- Lying on the floor with knees bent 
- Elbows at approx 45 degrees
- Lower weights to your chest 
- Press dumbbells back up over your chest

HS DB Chest Press

- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

HS DB Lateral Raise

- Keep your elbows tucked
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

HS DB Overhead Tricep Extension

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

HS DB Chest Flys

- Hold DBs out at your sides
- Raise until you reach shoulder height
- Lower with a controlled movement

HS DB Front Raise

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

HS DB Tricep Kickback

- Bend over with a straight back 
- Keep a slight bend in the elbows
- Swing DBs out towards your sides, elbows around 45 degrees
- Lower with control back to starting position

HS DB Rear Delt Swings

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

HS Tricep Push Up

Push A

Nice option after being snowed in this weekend. Great pump!

Pull A

Damn first workout started with legs I'm soaked gonna feel this tomorrow 😅

Bram Delanoy

Legs A

Abs & Core A

REST

One of the best home alternative workouts I have ever done! The pump feels incredible

Alex

Push B

Pull B

Jaidyn

Legs B

Abs & Core B

First time running in a long time. Pushed thru the chin splints rather then calling it quits like usual.

Push A

Community

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