Name: Playbook - Richard Brindley - W9/D1 Push Day
Uploaded: 2023-01-04T17:23:19.861Z
Duration: 50 min
Description: W9/D1 Push Day

WORKOUT DETAILS:
Chest, Shoulders and Triceps 
- Bench Press
- Chest Supported Row
- Cable Rear Delt Flys
- Single Arm Dumbbells Row
- Overhead Dumbbell Ext
- Bench Dips

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

1. Grip the bar with preferred width.
2. Bring the bar down to your mid chest.
3. Hold at the bottom for 3 secs.
3. Push the bar straight up engaging your chest.

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

Bench Press (3 sec pause)

1. With your chest flat on an incline bench and a dumbbell in each hand.
2. Pull the dumbbells to your hips.
3. Contract your shoulder blades at the top.
4. Slowly lower the dumbbell back down.

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

Dumbbell Chest Supported Row

1. Set two ends of the cable machine to shoulder height. Standing upright, grip the ends of the cables with the opposite hand, crossing the cables.
2. Pull your arms from in front of you out to your sides, squeezing your rear delts and shoulder blades.
3. Slowly guide the cables back out in front of you.

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

Cable Rear Delt Flys

1. Place your leg and hand down along a flat bench.
2. Hold a dumbbell down below you with your arm fully extended.
3. Pull the dumbbell up until it reaches your mid-section.
4. Contract your back muscles throughout the movement.
5. Lower the dumbbell slowly back down 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 Single Arm Row

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. 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 slowly 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

W9/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

W9/D1 Push Day

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