Name: Playbook - Tommy Newell - W3/D4 Push
Uploaded: 2022-08-22T07:20:38.009Z
Duration: 60 min
Description: W3/D4 Push

Pedro

Jarrad

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- Keep bend in elbow constant throughout the full ROM
- Achieve a good stretch at the bottom

Incline dumbbell flies

- Start with your hands on a bench
- Bend at the elbows to come down 
- Keep elbows near your side 
- squeeze chest at the top of each rep

Incline bench push ups

Superset

- 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

- 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

Alternating dumbbell front raises

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

EZ-bar skull crushers

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

Cable single arm tricep extension

W3/D4 Push

Great pump!! Looking forward for the rest of the program.

Ronald

Mason

Edvin

W1/D1 Push

Pablo Guerra

Samuel

John

W1/D2 Pull

Brutal especially in the middle of this North Carolina heat 🔥🔥🔥🔥

Isaac

Great workout/ pump.
Definitely harder than written. The one minute rest during the lunges at the end was brutal

Gary Maness

W1/D3 Legs

Another day in the books! Locked in 🔒😤🔥

W1/D4 Push

Hammytron

W1/D5 Pull

W1/D6 (Optional) core/calves

W1/D7 Active rest day minimum (12k steps)

W2/D1 Push

Mark

W2/D2 Pull

W2/D3 Legs

W2/D4 Push

W2/D5 Pull

W2/D6 (Optional) core/calves

W2/D7 Active rest day minimum (12k steps)

W3/D1 Push

W3/D2 Pull

W3/D3 Legs

W3/D5 Pull

W3/D6 (Optional) core/calves

W3/D7 Active rest day minimum (12k steps)

W4/D1 Push

W4/D2 Pull

W4/D3 Legs

W4/D4 Push

W4/D5 Pull

W4/D6 (Optional) core/calves

W4/D7 Active rest day minimum (12k steps)

W5/D1 Push

W5/D2 Pull

W5/D3 Legs

W5/D4 Push

W5/D5 Pull

W5/D6 (Optional) core/calves

W5/D7 Active rest day minimum (12k steps)

W6/D1 Push

W6/D2 Pull

W6/D3 Legs

W6/D4 Push

W6/D5 Pull

W6/D6 (Optional) core/calves

W6/D7 Active rest day minimum (12k steps)

W7/D1 Push

W7/D2 Pull

W7/D3 Legs

W7/D4 Push

W7/D5 Pull

W7/D6 (Optional) core/calves

W7/D7 Active rest day minimum (12k steps)

W8/D1 Push

W3/D4 Push

Community

More workouts from Tommy Newell