Name: Playbook - Rashad Grigsby - W6/D1 Day 1 - Push
Uploaded: 2022-12-17T22:48:23.480Z
Duration: 60 min
Description: W6/D1 Day 1 - Push

Focus on building the chest, arms and supporting muscle groups.

Core Circuit
Mountain Climbers 3 x 10
V-Ups 3 x 10
Hanging Leg Raises 3 x Failure

Chest Activation Circuit
Push-Ups 3 x 20
Cable Cross-Overs 3 x 12
Svend Plate Press 3 x 12

Main Set
Barbell Bench Press 4 x 12
Dumbbell Chest Fly 4 x 12
Dumbbell Bicep Curls 3 x 12
Cable Rope Tricep Extension 3 x 12

- Begin with a 10min Run (RPE: 3-4)

Main Set: 4x2min at 3.0 Incline

2min @ 3.0 Incline (RPE: 5-6)
1min rest @ 1.0 Incline (RPE: 3-4)
2min @ 3.0 Incline (RPE: 5-6)
1min rest @ 1.0 Incline (RPE: 3-4)
2min @ 3.0 Incline (RPE: 7-8) 
1min rest @ 1.0 Incline (RPE: 3-4)
2min @ 3.0 Incline (RPE: 7-8)
1min rest @ 1.0 Incline (RPE: 3-4)

Active Recovery 

1 Mile @ (RPE: 5-6)

Hill Repeats

Complete 3 rounds of the following exercises.

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Lay with your legs and arms extended 
- As you raise your legs, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-ups

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

Core Circuit

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups

- Get a good stretch 
- Cross your arms over at contraction
- Alternating which arm is in front

Cable crossovers

- Hold a weight plate sandwiched together between your palms at chest height
- Raise your elbows so your arms are parallel to the floor and your fingers are forward
- Extend your arms and press the plates straight out from your chest
- Slowly return to starting position

Standing svend press

Chest Activation Circuit

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest
- Start with weight adequate for 1 warmup set
- Increase weight in manageable increments (5-10lbs)

Flat bench 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 fly (flat)

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

W6/D1 Day 1 - Push

W6/D1 Day 1 - Push

More workouts from Rashad Grigsby