Name: Playbook - Sion Monty - W5/D4 Push day
Uploaded: 2022-07-11T18:38:14.639Z
Duration: 45 min
Description: W5/D4 Push day

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

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

Dumbbell seated shoulder press

- 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 straight bar tricep pushdown

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck chest fly’s

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

W5/D4 Push day

Paco

Neto

Jelani

W1/D1 - Full Body Workout

Really great pump love all of these workouts today

Dominic Griesbach

James

W1/D2 Full body gym

Sorry again not 1 star but 5 stars. HAvent done burpees in awhile

W1/D3 Full Body

Nick Bolduc

Brutal towards the end. Short but great workout

Richard Bliss

W1/D4 Bodyweight only

W1/D5 - Full Body Workout

W1/D6 Full body gym

W2/D1 Chest & Triceps

W2/D2 Back & Biceps

W2/D3 Legs & Core

W2/D4 Shoulders & Traps

W2/D5 Biceps & Triceps

W3/D1 - Superset Chest

W3/D2 - Superset Back

W3/D3 - Superset Shoulders

W3/D4 - Superset Legs

W3/D5 - Superset Arms

W4/D1 - Superset Chest

W4/D2 - Superset Back

W4/D3 - Superset Shoulders

W4/D4 - Superset Legs

W4/D5 - Superset Arms

W5/D1 - Push day

W5/D2 Pull day

A little confused about the laying leg curls. It said 2 sets and 10 reps. But it has 10 1010

W5/D4 Push day

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