Name: Playbook - Richard Brindley - W5/D1 Push Day
Uploaded: 2023-01-04T17:23:19.812Z
Duration: 50 min
Description: W5/D1 Push Day

WORKOUT DETAILS:
Chest, Shoulders and Triceps 
- Devil Press
- Alternating Bicep Curls

Superset:
- Plates Steering Wheels
- Around The Worlds

Superset:
- EZ Bar Standing Tricep Ext
- Dips

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

1. Begin feet shoulder width, bring dumbbells to the ground and jump feet back.
2. Jump feet forward and swing dumbbells between legs and pull dumbbells straight up overhead.

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

Devil Press

1. Sit on a bench and hold the dumbbells with your palms facing away from you.
2. Curl the dumbbell up engaging your bicep. 
3. Lower with a controlled motion.
4. Repeat on the opposite side.

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

Alternating Bicep Curls

Superset:
- Plates Steering Wheels
- Around The Worlds

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

1. Hold a plate directly in front you (arms should be fully extended).
2. Engage core & turn the plate like a steering wheel to one side at 90 degrees.
3. Then immediately turn the plate the opposite way - avoid lowering plate & keep it at level height throughout.
4. Finish reps 

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

Plate Steering Wheel

1. Stand in a stable position.
2. With a plate swing it around your head in a circular motion completing a full 360.
3. Rotate the opposite way and repeat for desired 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

Superset

Superset:
- EZ Bar Standing Tricep Extension
- Dips

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

1. Keep your elbows close to your temples
2. Bend at the elbows to slowly lower the Ez Bar down behind your head,
3. Extend your arms engaging your triceps to bring the Ez Bar back up above your head.

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

Ez Bar Standing Tricep Extension

1. Place your hands on the front edge of the bench just outside hips.
2. Move forward off the bench with arms extended and shoulders down.
3. Bend at the elbows to lower your body.
4. Elbows should bend straight back. 
5. Extend your arms engaging your triceps 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.

Bench Dips

W5/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

W5/D1 Push Day

More workouts from Richard Brindley