Name: Playbook - Richard Brindley - W3/D1 Push Day
Uploaded: 2023-01-04T17:23:19.765Z
Duration: 45 min
Description: W3/D1 Push Day

WORKOUT DETAILS:
Chest, Shoulders and Triceps 
- Dumbbell Floor Press (Alternate)
- Mid Cable Flys
- Around The Worlds
- Face Pulls
- V-Bar Pushdowns
- Med Ball Rolling Push Ups

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

1. Lay back with your knees bent and feet on the floor.
2. Hold the dumbbells with arms at full extension.
3. Slowly lower the dumbbells until both elbows touch the floor.
4. Press both dumbbells up to starting position.

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

Dumbbell Floor Press (Alternate)

1. Keep your core tight and your back straight. 
2. Bring your hands up and together squeezing your pecs.
3. Slowly guide the weight back to starting position.

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

Mid Cable Flys

1. Stand upright and grab a weight plate at either side. Hold it up close to your face.
2. Orbit the place around your head either clockwise or anti-clockwise.
3. Alternate the direction until you complete the set reps.

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

Around The Worlds

1. Pull the cable towards your face with elbows flared outward.
2. Pause at full flexion (near your face).
3. Slowly guide the weight and extend arms back to starting position.

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

Face Pulls

1. Stand tall, abs engaged and upper arms locked at your sides.
2. Press the bar down until your elbows are straight.
3. Bend the elbows to return to the starting position.

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

V-Bar Pushdown

1. In a press up position, place both hands on a medicine ball with your arms fully extended. 
2. Place one hand on the floor and the other hand on the med ball. 
3. Slowly lower yourself down until your chest almost touches the floor.
4. Contract your chest muscles and press your upper body back up into starting position, locking your arms into full extension.
5. Alternative with your arms.

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

Medicine Ball Rolling Push Up

W3/D1 Push Day

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

W3/D1 Push Day

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