Name: Playbook - Richard Brindley - W8/D1 Push Day
Uploaded: 2023-01-04T17:23:19.842Z
Duration: 45 min
Description: W8/D1 Push Day

WORKOUT DETAILS:
Chest, Shoulders and Triceps 
- Dumbbell Bench Press
- Ez Bar Skull-crushers
- Diamond Push ups
- Rotational Shoulder Press
- Dumbbell Shrugs
- Low Plank

*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 and hold an EZ Bar straight above you, with your palms facing up just inside shoulder width.
2. Slowly begin to lower the bar by letting your hands fall to the top of your head. Keep your upper arm in a fixed position.
3. When the bar lightly reaches the top of your head and your triceps are fully stretched. 
4. Briefly hold before pressing the weight back up into starting position, contracting your triceps.

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

EZ Bar Skullcrushers

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

1. As you press rotate your body.
2. Alternate sides.
3. Reach full extension at the top.

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

Rotational Shoulder Press

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

1. Standing upright, hold a pair of dumbbells down by your side.
2. Using your trap muscles, raise & rotate your shoulders in a full circle, as if you're trying to touch your ears with them.
3. Hold and contract at the highest point as you move in a circular movement.
4. Pause and rotate in opposite direction.

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

Dumbbell Shrugs

1. From a low plank position.
2. Control your breathing & engage your core and keep your back straight and stay in this low position with control.

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

Low Plank

W8/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

W8/D1 Push Day

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