Name: Playbook - Tire Trained - Upper Body Ladder: PUSH
Uploaded: 2024-04-03T03:25:50.459Z
Duration: 60 min
Description: Upper Body Ladder: PUSH

Megan

Welcome to Upper Body Ladder!

There are 4 sets of 2 exercises in this workout. You have 10 minutes per set to climb the ladder of reps with each exercise:

2 reps
3 reps
4 reps
Etc.

Do this until time is up and see how high up the ladder you can get for each set. All sets start with two reps of each exercise.

- 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

Barbell Bench Press

- Use your hands for balance
- Jump laterally over bench back and forth
- Land softly
- Each side = 1 rep

Lateral Bench Hop Overs (hands supported)

Ladder Set #1

- Face away from the cable machine
- Hold the rope attachment and extend your arms overhead
- Your elbows should be aligned with your ears
- Hinge back at the elbows
- Inhale and brace and then extend the arms straight overhead
- Spread the rope apart at the top of the movement

Overhead Rope Tricep Extensions

- 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

Ladder Set #2

- Approach the barbell at shoulder height
- Place hands on the bar slightly outside of shoulder width apart
- Front rack the bar by getting under the bar with the barbell on the front of the shoulders and shoot the elbows forward in front of the bar
- Walk out and prepare by bracing the core
- Push the bar overhead using no momentum from the lower body 
- Elbows should land by the ears
- Lower weight down to your chest and press back up overhead

Barbell Strict Press

- Jump rope with the rope passing under your feet once each jump

Jump Rope

Ladder Set #3

- 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

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Keep the elbows tight toward the body
- Extend your arms back up to starting position

EZ Bar Skull Crushers

Ladder Set #4

Upper Body Ladder: PUSH

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

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

Spicy! I experienced failure doing tricep push downs💀

PUSH 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 ❤️‍🔥

Upper Body Ladder: PUSH

Community

More workouts from Tire Trained