Name: Playbook - Tire Trained - PUSH Medley
Uploaded: 2024-04-03T03:25:50.618Z
Duration: 60 min
Description: PUSH Medley

Spicy! I experienced failure doing tricep push downs💀

Megan

PUSH Medley

ROUND #1:
Straight Sets (3 x 8-12 reps)*
*Complete all sets of each exercise before moving on to the next. Rest 1-2 minutes between sets.
1. Bench Press
2. Tricep Kickbacks
3. Seated Shoulder Press

ROUND #2:
10 Minute AMRAP (10 of each)*
*As Many Rounds As Possible
1. Push-Ups 
2. Overhead Tricep Extension
3. Lateral Raises

ROUND #3:
9 Minute EMOM*
*Complete the exercises 3x through. Set the timer for 1 minute and complete reps before the minute is up. Use remaining time for rest. Start the next exercise on the minute.
1. Dumbbell Chest Fly (12)
2. Tricep Pushdown (12)
3. Front Raises (12)

- Start by lying down with the barbell directly above you
- Hands should be slightly outside of shoulder width apart
- Lower down until the bar touches your chest 
- Press up engaging your chest

ROUND #1: Barbell Bench Press

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

ROUND #1: Dumbbell Tricep Kickbacks

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

ROUND #1: Dumbbell Seated Shoulder Press

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down
- The elbows should shoot out at about a 45 degree angle behind the body
- Keep the shoulders away from the ears
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push-Ups

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell Overhead Tricep Extension

- 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

ROUND #2: 10 MIN AMRAP

EMOM = Every Minute On the Minute

Complete all three exercises 3x through.

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell Chest Fly

- Stand tall, abs engaged and upper arms locked at your sides
- Hold the rope attachment with one side in each hand
- Press down until your elbows are straight
- Bend the elbows to return to the starting position

Tricep Pushdown

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell Front Raises

ROUND #3: 9 MIN EMOM

PUSH Medley

Dena

Jessie

Jessi

Full Upper Body

Doors will need to be wider for this one #swoleAF

Shoulders + Abs

When you don’t want to or feel like, this one will change your mindset 🤌🏽

Julianne

This workout gave me the push in the gym that I needed.Nice burner!

Dominique

Back + Biceps

PULL: Back + Biceps (3/14)

Kendra

Chest + Triceps + Shoulders

Alyssa

this workout was PERFECT. Finally got a really good sweat going + could do all the moves without modifying! 🤌🏼

5-10-15: Shoulders + Abs

I never thought I would be someone who missed pull-ups 🥺🥰 great burn!

Love the sets! Modified a bit @home to get it done!

Jeannie

5-10-15: Back + Biceps

If you want mental clarity in the form of F bombs by set #3 this is the workout for you 🤣 spicy spicy 🥵

push-ups at the end were the killer ☠️

5-10-15: Chest + Triceps

6 MIN AMRAP: Chest + Triceps

Jessica

6 MIN AMRAP: Back + Biceps

Broke two records! 115lbs on bench 85lbs on push press !!!

PUSH: Shoulders + Chest + Triceps

PULL: Back + Biceps + Lower Abs

Back + Biceps EMOM

Love a good pull day! 🎉🏋️‍♀️

UPPER BODY: Back + Biceps

Hubby joined me for this one!Push days are always👏😁🔥💪

UPPER BODY: Chest + Triceps

UPPER BODY: Shoulders + Abs

5/30 - Upper Body: PULL

Upper Body Ladder: PUSH

Jessica Anderson

Another record broken on bench press! 110lbs🔥 #Meganthestallion

PUSH: Chest + Triceps + Shoulders

Only woman in here….I think I may have motivated the “men” to pull harder 🤷🏽‍♀️

Back feeling strong. Yet another record broken for deadlift 150lbs 💀

PULL: Back + Biceps

Only thing missing is the Tribe Vibe🔥💗🔥

10 MIN AMRAP: Chest + Triceps + Shoulders

Cheyenne

Sheila Schmidt

Baby Got BACK!

PUSH: CA Supersets

Just what I needed today. 🌶️🔥 as always

Pyramid Sets (Chest + Triceps)

10 to 2: PUSH

10 to 2: PULL

PUSH: Chest + Triceps (dumbbell only)

PULL: Back + Biceps (dumbbell only)

100 Rep Upper Body

PULL Medley

That last superset was spicy! Due to a newwww record! 80lbs lat pull down

PUSH + Conditioning

PULL: Back + Biceps + Hamstrings

PUSH DAY: Chest + Triceps + Shoulders

First the burpees and then the triceps are on fire!! Burns so good ❤️‍🔥

PUSH Medley

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