Name: Playbook - Richard Brindley - W6/D1 Push Day
Uploaded: 2023-01-04T17:23:19.820Z
Duration: 50 min
Description: W6/D1 Push Day

WORKOUT DETAILS:
Chest & Arms
- Barbell Military Press
- Incline Bench Press

Superset:
- DB Pulse To Arnold Press
- Cable Upright Row

Superset:
- EZ Bar Tricep Extensions
- Pull Ups

*Customise weight/resistance to your preference.

1. With the barbell overhead and arms extended.
2. Lower weight down to your chest and press back up overhead.

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

Barbell Military Press

1. Hands should be slightly outside shoulder width.
2. Lower the bar to the chest actively stretching your chest muscles.
3. Press the bar upward by extending your elbows.

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

Incline Bench Press (Barbell)

Superset:
DB Pulse To Arnold Press
Cable Upright Row

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

1. Start with your palms facing you.
2. Press the dumbbells overhead rotating your wrists/arms as you press up.
3. Palms will be facing forward at the top.
4. Reach full extension and reverse the motion as you come downs
5. Then press up directly in front of your face.
6. This is 1 Rep - complete desired reps.

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

DB Pulse To Arnold Press

1. Hold the rope in front of your body.
2. Raise your elbows up and to the sides, pulling the rope towards your chin.
3. Pause at the top, elbows no higher than the shoulders.
4. Return the cable back to starting position with control.

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

Cable Upright Row

Superset

Superset:
Ez Bar Tricep Extensions
Pull Ups

*Customise weight/resistance to your preference.

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. Grab the bar with your palms facing away from you.
2. Pull up engaging your back. 
3. Go up until your chin is level with the bar.
4. Ensure you contract your back/lateral muscles throughout every rep.
5. Slow and controlled, fall 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.

Pull Ups

W6/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

W6/D1 Push Day

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