Name: Playbook - Richard Brindley - W1/D1 Push Day
Uploaded: 2023-01-04T17:23:19.737Z
Duration: 45 min
Description: W1/D1 Push Day

WORKOUT DETAILS:
Chest, Shoulders and Triceps 
- Dumbbell Bench Press
- Dumbbell Flys 
- Seated Shoulder Press
- Seated Lateral Raise
- Dips (Bodyweight)
- Dumbbell Overhead Tricep Extensions
- Diamond Push Ups

*Always choose weight/resistance that's comfortable and controllable.

1. Set a bench to a flat position.
2. Raise dumbbells upwards with your arms fully extended.
3. Slowly lower the dumbbells until they touch the outside of your chest and your pectorals are stretched.
4. Contract your pectorals, press the dumbbells back upwards with your arms fully extended again.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Dumbbell Bench Press

1. Lie down on a flat bench.
2. Hold a dumbbell in either hand directly above your chest, with your arms fully extended and palms facing inwards.
3. Slowly lower the dumbbells out to your side until you feel a full stretch on your chest muscles. Keep your arms extended and palms facing inwards.
4. Squeeze your chest muscles and lift the dumbbells back into starting position.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Dumbbell Flys

1. Sit on an upright bench with your back supported hold two dumbbells at your shoulders 
2. Press the dumbbells up to full arm extension
3. Slowly lower the dumbbells back to your shoulders and pause in starting position briefly.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Dumbbell Seated Shoulder Press

1. Sitting on the end of a bench, hold a pair of dumbbells by your side.
2. Keeping a slight bend at the elbow.
3. Raise your arms laterally until you reach. shoulder height (hold & contract).
4. Lower with a slow and controlled movement.

Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Dumbbell Seated Lateral Raise

1. Stand in between two dip bars and grip them with your palms facing downwards. 
2. Hold yourself up on the bars with your arms fully extended.
3. Slowly lower yourself down where your elbow is at a right angle minimum.
4. Contract your chest and triceps then push yourself back up into starter position.

Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Bodyweight Dips

1. Stand upright and hold one end of a dumbbell
2. Lift the dumbbell straight above your head until your arms are fully extended.
3. Slowly lower the dumbbell down behind your head until your elbows are bent just below a right angle.
4. Contract your triceps and push the dumbbell back up into starter position.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Dumbbell Overhead Tricep Extension

1. Thumb and pointer finger touching (diamond shape) with your hands 
2. Bend at the elbows to come down 
3. Keep you core engaged 
4. Extend your arms to come up

Diamond Push Ups

W1/D1 Push Day

W1/D2 Pull Day

W1/D3 Leg Day

W1/D4 Active Recovery

W1/D5 Hypertrophy

Enjoyed this today. Gym was quite busy so it was good to get a bench in the corner and achieve most of the circuit without having to wait for others to finish with equipment

W1/D1 Push Day

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