Name: Playbook - Rog Gardin - W1/D5 - Push/Pull
Uploaded: 2023-03-12T23:28:58.011Z
Duration: 65 min
Description: W1/D5 - Push/Pull

- This is a brief warm up run to get the blood flowing!

- Start at a relatively light pace.

- Attempt to increase speed at each minute to your comfortability.

Treadmill Run

Dumbbell Bench Press (Incline)

- Tip forward at the hips and hold dumbbell with your arm bent to 90 degrees
- Extend your arm back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (single)

Incline DB Bench Press + DB Tricep Extension

- Stand astride the bar and bend at the hips to take a pronated grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar row

- Hold the bar with underhand grip
- Engage your biceps as you curl bar towards your shoulders
- Lower slowly and controlled

EZ bar curls

T-Bar Row + EZ Barbell Curl (Superset)

- Grab the V-bar with a neutral grip 
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

V-bar close grip lat pulldown

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

Close Grip Lat Pull-down + Hammer Curls (Superset)

- Start by leaning forward, 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

Medicine Ball Push Ups

Cable Chest Fly + Medicine Ball Push Ups

W1/D5 - Push/Pull

OMG MY Chest and biceps are killing me!! I love it

W1/D1 - Chest/Tricep

W1/D2 - Back/Biceps

Robert Johnson

W1/D3 - Legs

W1/D4 - Shoulders

W1/D6 - Tempo Run

W1/D7 - Active Rest

W2/D1 - Chest/Tricep

W2/D2 - Back/Biceps

W2/D3 - Legs

W2/D4 - Shoulders

W2/D5 - Legs

W2/D6 - Tempo Run

W2/D7 - Active Rest

W3/D1 - Chest

W3/D2 - Back

W3/D3 - Legs

W3/D4 - Shoulders

W3/D5 - Push/Pull

W3/D6 - Tempo Run

W3/D7 - Active Rest

W4/D1 - Chest

W4/D2 - Back

W4/D3 - Legs

W4/D4 - Shoulders

W4/D5 - Legs

W4/D6 - Tempo Run

W4/D7 - Active Rest

W1/D5 - Push/Pull

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