Name: Playbook - Rob Lipsett - W1/D5 Push B (shoulder emphasis)
Uploaded: 2022-05-27T05:42:13.758Z
Duration: 60 min
Description: W1/D5 Push B (shoulder emphasis)

John

Great workout. Really enjoying the 6 day push pull plan! Focused exercises on various muscle groups…. Thanks so much

Snigdha

Subah

- Overhead press
- Flat dumbbell bench press
- Incline barbell bench press
- Side lateral raises
- Cable face pulls
- Chest flyes
- Overhead tricep extensions
- Tricep pushdown

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

DB seated shoulder press

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

DB flat bench press

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows, engaging your chest as you press

Incline bench press

- Start standing with a dumbbell in each hand
- Keep a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Standing DB lateral raises (25% drop set last set)

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

- Start by standing tall and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable chest flies

- Keep your elbows close to your temples
- Bend at the elbows to lower the dumbbells down behind your head
- Extend your arms engaging your triceps to bring the dumbbells back up

DB overhead tricep extensions (25% drop set last set)

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable EZ-bar tricep pushdown

W1/D5 Push B (shoulder emphasis)

First time back in the gym in 5 years. Couldn’t even finish but was fucking great. Thank you!!

Emily

Rory

olan Glover

W1/D1 Legs & abs

Ricardo

Justin

W1/D2 Push A (chest emphasis)

Michael Herbert

Really enjoyed, would just be handy if there was some where to record your weights.

James

W1/D3 Pull (back, traps, and biceps)

Very good and quick work out feeling it the next day!

W1/D5 Push B (shoulder emphasis)

Community

More workouts from Rob Lipsett