Name: Playbook - Richard Duchon - Day 5: Push
Uploaded: 2021-06-02T00:12:53.141Z
Duration: 75 min
Description: Day 5: Push

Justin

Nando

Great workout, absolutely trashed my pecs 🔥

Yorick

Jordan

Fidel

Loved the workout but It would be even  greater if you put alternative exercises or highlight the target muscles.

Moataz

after the 4th set drop the weight and go all the way to failure

Weighted dip

-Start on a bench with the back inclined to roughly 45 degrees while holding a dumbbell in each hand at arms length above you.
-Lower the dumbbells to the outside of your chest.
-Press the dumbbells back up to full arm extension.
-Repeat

Incline Dumbbell Chest Press

-Stand in front of a low cable pulley with a single handle attached.
-Grip the handle in hand and then raise your hand to your side until at head height.
-Lower your hand back to the starting position.
-Repeat

Single Arm Cable Side Raise

- Select the weight you would like to use, then adjust seat bottom and back so that handles are at mid-chest.
- Select hand position that allows hands to finish in front of the shoulders.
- Push handles forward until your arms are fully straightened.

Machine Chest Press

- Start by standing tall, with feet staggered, and a cable handle in each hand.
- Bring your hands together, then slowly let the the weight pull your arms back, elbows soft.
- Reach backward until your upper arm is even with your shoulder, then bring moth arms return to the starting position.
- Move through your shoulders and not your arms.

Cable Chest Fly

superset

Seated DB side raise

- Start by sitting tall, holding a dumbbell behind your head with your hands under the inside base in a diamond shape.
- Press the dumbbell toward the ceiling.

Dumbbell Overhead Tricep Extension

-Stand with feet shoulder width apart in front of a high cable pulley system with the rope attachment.
-Grasp the rope in each hand while keeping your elbows at your sides and extend your arms. (activating the tricep)
-Release the tricep extension and return your hands to the starting position. 
-Repeat.

Cable Tricep Pushdown

Day 5: Push

Alexandre

Rudy

Day 1: Legs

Epic pump! Been following your workouts for years now and always come out feeling like a beast 💪🏻

Andy

So happy with the changes made to the app.. I’d been asking about the chance to log progress and keep track of what we’re lifting. So much better with this update, app is now officially worth the buck.. these workouts are sick too 💪🏻

Day 5: Push

Community

More workouts from Richard Duchon