Name: Playbook - Taylor Ferringer - W1/D1 Push
Uploaded: 2023-03-15T03:01:54.057Z
Duration: 75 min
Description: W1/D1 Push

JP Johnson

Mikel

Warm Up -

   Resistance Band Front Raises

Working Sets -

   Incline Bench
   Flat Dumbbell Press
   Smith Machine Seated Press
   Weighted Dips
   Resistance Band Lateral Raises

- Stand with a band under your feet and grasped in both hands
- Keeping a slight bend at the elbows 
- Raise your hands forward and up to shoulder height
- Lower your hands releasing the tension from the band

Resistance band front raise

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Flat dumbbell press

- Start by sitting with the barbell at your chin
- Press directly up overhead
- Lower slowly back to starting position

Smith machine seated barbell press

- Keep your elbows close to your body
- Come down until your arms are at about 90 degrees
- Push through your hands extending your engaging your triceps to come up

Weighted dips

- Stand with a band under your feet and grasped in both hands
- Keeping a slight bend at the elbows 
- Raise your hands laterally and up to shoulder height 
- Lower your hands releasing the tension from the band

Resistance band lateral raise

W1/D1 Push

W1/D2 Pull

The videos isn’t loading,but still good workout plans,i feel good

Thnayan

W1/D3 Legs

W1/D4 Upper

W1/D5 Lower

W1/D6 Rest Day

W1/D7 Rest Day

W2/D1 Push

W2/D2 Pull

W2/D3 Legs

W2/D4 Upper

W2/D5 Lower

W2/D6 Rest Day

W2/D7 Rest Day

W3/D1 Push

W3/D2 Pull

W3/D3 Legs

W3/D4 Upper

W3/D5 Lower

W3/D6 Rest Day

W3/D7 Rest Day

W4/D1 Push

W4/D2 Pull

W4/D3 Legs

W4/D4 Upper

W4/D5 Lower

W4/D6 Rest Day

W4/D7 Rest Day

W5/D1 DELOAD Push

W5/D2 DELOAD Pull

W5/D3 DELOAD Legs

W5/D4 DELOAD Upper

W5/D5 DELOAD Lower

W5/D6 Rest Day

W5/D7 Rest Day

W6/D1 HEAVY Push

W6/D2 HEAVY Pull

W6/D3 HEAVY Legs

W6/D4 Upper

W6/D5 Lower

W6/D6 Rest Day

W6/D7 Rest Day

W7/D1 HEAVY Push

W7/D2 HEAVY Pull

W7/D3 HEAVY Legs

W7/D4 Upper

W7/D5 Lower

W7/D6 Rest Day

W7/D7 Rest Day

W8/D1 MAX Push

W1/D1 Push

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