Name: Playbook - Rob Lipsett - W4/D5 Push B (shoulder emphasis)
Uploaded: 2022-04-05T20:27:45.704Z
Duration: 45 min
Description: W4/D5 Push B (shoulder emphasis)

- 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

W4/D5 Push B (shoulder emphasis)

Rory

olan Glover

Gearoid

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

W4/D5 Push B (shoulder emphasis)

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