Name: Playbook - Stefan Petrov - W4/D1 Push
Uploaded: 2022-03-03T10:10:53.780Z
Duration: 45 min
Description: W4/D1 Push

- Bench Press 4 x 12-15 
- Incline Bench Press (Smith machine) 3 x 12-15 
- Seated Chest Press Machine 3 x 12-15 
- Barbell Overhead Press 3 x 10-12 
- Butterfly Machine 3 x 12-15 
- Standing Lateral Raises 3 x 12-15 
- Cable Rope Triceps Extension 4 x 12-15 
- Crunches 3 x 15-20 
- Mountain Climbers 3 x 15-20

- Place your feet on the floor
- Press the bar straight up engaging your chest
- Don't let your elbows flare out

Bench Press

- Place feet on the floor
- Press bar up engaging your chest 
- Reach full extension

Incline Bench Press (Smith Machine)

- Keep your elbows beneath shoulder height
- Press out engaging your chest
- Pause and return to the initial position

Seated Chest Press Machine (Standard)

- Keep your elbows in front of you
- Press straight up
- Reach full extension
- Keep your core engaged
- Lower with a slow controlled motion

Barbell Overhead Press (Perspective A)

- Keep a slight bend at the elbows
- Engage your chest as you bring the handles as you come in
- Pause in the middle squeezing your chest 
- Return to the initial position with a controlled motion

Butterfly Machine

-  Keep a slight bend at the elbow
- Raise the DB up to shoulder height
- Lower with a slow controlled movement

Standing Lateral Raise

Rope Cable Tricep Extension

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

W4/D1 Push

It’s great to start. Felt comfortable with the full routine

Jorge

Great workout! Started this to switch things up from my previous workout, and I love the variation.

Nick

I think there's a typo at the crunches, it says 153 reps. But great first workout

Joeri

W1/D1 Push

Great! Didn’t have all the equipments but improvised along the way.

Louis

The cuff pull was difficult to perform, would like to have more instructions.

W1/D2 Pull

This was a great workout! I love the UI of the app and it’s simplicity as well!

Eswien

Lol this leg workout was killer. I’m used to doing heavier weights with lower reps, and this workout took a little adjustment, but it was great! Leg day always takes it out of me, but necessary.

Tanner

W1/D3 Legs

Michele

W1/D5 Push + pull

W1/D6 Legs

W2/D1 Push

Victor

Kinda hoped the second week I would get a new schedule.
Plus it would be so convenient if I could save my used weights in the app!

W4/D1 Push

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