Name: Playbook - Rob Lipsett - W3/D2 Push A (chest emphasis)
Uploaded: 2022-04-05T20:27:45.653Z
Duration: 45 min
Description: W3/D2 Push A (chest emphasis)

- Bench press
- Dumbbell shoulder press
- Incline machine press / Smith machine incline press
- Side lateral Raises
- Rear delt flyes
- Cable Chest flyes
- Tricep pushdown 
- Overhead tricep extensions

- 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 (25% drop set last set)

- 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

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position

Plate loaded machine incline chest 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

- Keeping your chest on the pad 
- Move your arms back with a slight bend at the elbow 
- Engage your rear delts

Rear delt machine fly’s

- Start by standing tall, with feet staggered, 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

- 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

- Stand with your elbows bent and DB behind your head 
- Keeping your elbows stabilized, reach DB's towards the ceiling as you lengthen the arms 
- Keep your shoulders pressed down and your core engaged

Overhead DB Tricep Extensions

W3/D2 Push A (chest 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

Fantastic! Structured perfectly for a great pump in a timely manner. Lipsett is legit.

Hayden

had to skip the first day bc i hit legs yesterday but im locked in on this split 🙏 6’3 200 right now i’ll let you know how it goes

Nate

Joshua Perkins

W1/D2 Push A (chest emphasis)

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!

Callan

W1/D4 Legs & abs

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

W3/D2 Push A (chest emphasis)

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