Name: Playbook - Roberto Portales - W3/D2
Uploaded: 2023-03-24T00:02:33.542Z
Duration: 45 min
Description: W3/D2

Brian

Push

Giant Set:	 	 	 
- Decline Pushups 5 x 15-30 reps
- Pushups 5 x 15-30 reps
- Bench Dips 5 x 15-30 reps
 	
Giant Set:	 	 	 
- Elevated Pike Pushups 5 x 15-30 reps
- Pike Pushups 5 x 15-30 reps
- Incline Pushups 5 x 15-30 reps

- Decline Pushups 5 x 15-30 reps
- Pushups 5 x 15-30 reps
- Bench Dips 5 x 15-30 reps

- Place your feet on an elevated surface 
- Bend at the elbows to lower down 
- Engage your chest as you push yourself up

Decline Push-ups

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench Dips

Giant Set

- Elevated Pike Pushups 5 x 15-30 reps
- Pike Pushups 5 x 15-30 reps
- Incline Pushups 5 x 15-30 reps

- Start in pike position, feet elevated
- Lower your head towards the ground 
- Press yourself back up to the starting position

Elevated Pike Push-ups

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike Push-ups

- Start with your hands elevated, just outside the shoulders 
- Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Incline Push-ups

W3/D2

This was a kick ass intro to the workout program. I've been going back and forth whether I look for another online workout plan, and this feels like a good fit.  Thanks.

W3/D2

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