Name: Playbook - Stefan Petrov - W4/D5 Push + pull
Uploaded: 2022-03-03T09:55:17.077Z
Duration: 45 min
Description: W4/D5 Push + pull

- Seated Chest Press Machine 4 x 12-15 
- Pull Down Machine (Regular Grip) 4 x 12-15 
- Incline Dumbbell Press 3 x 12-15 
- Close Grip Pull Down Machine 3 x 12-15 
- Straight Bar Cable Tricep Extension 3 x 12-15 
- Straight Bar Bicep Cable Curl 3 x 12-15 
- Standing Front Raise (alternating) 3 x 12-15 
- Dumbbell Shrug 3 x 12-15 
- Cardio 1 x 15-30 min.

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

Seated Chest Press Machine (Standard)

- Hold the bar just outside shoulder width
- Pull the bar down
- Lean back slightly 
- Engage your lats as you pull

Pull Down Machine (Standard)

- Keep your feet flat on the ground
- Press the dumbbells up engaging your chest
- Lower with a slow controlled motion

Incline Dumbbell Press (simultaneous)

- Hold the triangle grip
- Pull towards the top of your chest ad you lean back slightly 
- Pause engaging your back
- Return to the initial position

Close Grip Pull Down

- Start with your arms at about 90 degrees
- Extend your arms engaging your triceps
- Keep your elbows close to your body

Straight Bar Cable Tricep Extension

- Engage your biceps at the top
- Keep your core engaged

Straight Bar Bicep Cable Curl

- Raise keeping a slight bend at the elbow
- Keep your core engaged

Standing Front Raise (alternating)

- Roll your shoulders back
- Raise your shoulder bringing your head forward
- Engage your traps and return to the initial position

Dumbbell Shrug

W4/D5 Push + pull

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/D5 Push + pull

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