Name: Playbook - MIDAS MVMT - W4/D4 Push
Uploaded: 2021-11-15T16:13:20.593Z
Duration: 60 min
Description: W4/D4 Push

Get ready to add some muscle to your entire Chest, Triceps, & Shoulders. No Bench required for this!

- Great alternative for Bench Press.
- Arch your upper back slightly throughout.
- Prevent Elbows from resting on the ground completely.

Floor Press

- Complete one rep of each move to account for one Rep of the exercise.
- Lift both dumbbells to Shoulder height or a little above each time.

Double Front Raise (Hammer x Pronated)

- Great for building Chest thickness.
- Keep dumbbells in contact throughout.
- Hold at the top for 2-3 seconds.

Hex Press (3 Sec Hold)

- For hybrids, complete one of each move to account for one Rep of the exercise.
- Restrain from using your body to push and keep the work your shoulders.

Arnold x Push Press

- Lift and twist both dumbbells to meet at the center. 
- Limit Swinging motion

Double Chest Fly

- Lean forward until your body almost forms 90 degrees.
- Kickback until your elbows are almost completely straightened.

Double Tricep Kickback

W4/D4 Push

Jose

Brendan

George

W1/D1 Push

Daniel

Emily

W1/D2 Pull

The last set definitely made it a killer workout.

Anthony Davis

Took some learning to get use to the format of the app. Also 60 min works outs are sometimes not feasible for me. Loved your 10-20 min ones on YouTube.

David

W1/D3 Legs

It was difficult and good.  I had trouble with the first exercise. For some reason, I had difficulty holding it with the thumb behind the head. And also feeling my chest.

Gustav

W1/D4 Push

You’re amazing. I love the way you explain as you do the exercises. I’m finding my consistency is coming back

Eric

W1/D5 Pull

Felt amazing and each day workouts become less of a strain.

W1/D6 Legs

W1/D7 Active Recovery/Rest Day

Modification exercises. I feel a lot of shoulder and wrist pain during floor chest press. Even with a bench I struggle.  I have more success with a bar than dumbbells.

W2/D1 Push

Good but a little too much for shoulders every exercise

Is it doable to do 2 programs simultaneously? Like can I do dumbbell ppl and 2 weeks ab challenge at the same time?

W2/D2 Pull

W2/D3 Legs

W2/D4 Push

W2/D5 Pull

W2/D6 Legs

W2/D7 Active Recovery/Rest Day

W3/D1 Push

W3/D2 Pull

It would be awsome if you could implement some more variety in the workout program. 

However, I do belive that this is a great home, dumbbell workout program 😄😊

W4/D4 Push

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