Name: Playbook - Tristan King - Push Day and Abs
Uploaded: 2022-01-30T01:41:55.790Z
Duration: 80 min
Description: Push Day and Abs

Today’s transformation Workout Number 3.  We did a full push day.  This means full chest and some shoulders.  We finished off with an ab burner.  GET OFF THE COUCH AND LETS GOOO 🔥

First workout for today is Bench Press.  I personally like to always start out with compound movements to get all muscles engaged that we will be working today.  Start light.  Slow and controlled.  Focus on mind muscle connection.

Bench Press High Volume

Next workout is DB Incline Press.  Focus on your form and slow and controlled.  No need for going overload with the weights unless you can control what you are pushing. High volume.

DB Incline Press

Moving up into shoulders.  You can utilize a machine similar to this, or if this is not available.  You can use a Smith machine as well.  Bring the bar all the way down past chin and come up to full extension of the elbows.

Shoulder Press High Volume.

DUMBBELLS WORK FOR THIS EXERCISE.  Ensure you are controlling the weight.  This is going to be an isolated movement on the mid delt.  Do not go heavy.  This is high volume

Lateral Raises.

DUMBBELLS WILL WORK TOO.  This exercise also does not take much weight.  You want the full range of motion and to isolate the rear delts behind the shoulders.

Rear Delt Fly’s

Weight will vary based off of your strength and previous workout activity.  You want a full stretch on each repetition.  This will also be high volume.  12-15 reps per set.

Standing DB Tricep Extension

If you are comfortable you can always add weight like a dumbbell or medicine ball between your feet.  But each set is AMRAP.  Start with legs straight.  The switch to knees to chest.  Ensure to rotate as you see me do to target your obliques as well.

Leg Raises

Push Day and Abs

Another killer workout for the books keep it up with the motivation #sendit

Jennifer Curtis

Wicked Back

Still hitting it hard coach! My daughter RosaLynn helped me today.  We got creative with the weights we have to mimic the machines you are using.  She is as awesome as you guys are. She is a powerlifter (17 yrs old )
deadlifts 375
benches 305 
squats 350
She is who keeps me doing  things correctly so I don't hurt myself.  You both are great motivators!  Have a fantastic day!

Julaina

3D SHOULDERS

Was hard for me the last two exercises but I did one way or another I got it.

Janet Alexander

Can't do the push ups more than 10 at a time and really not well. But I'm trying. Chin ups are are no go to. 😁🤣

Full Body

Moderate level for me . Not hard no plain. I was able to keep in my on peace and I break up the sweat and definitely burning up.

Feeling the burn for sure.
Is it weird that I'm starting to like it!?
I try to get creative with what I have available. I may not have the same machines available.  However I work the same muscles regardless. 
No does not exist in my vocabulary these days! 
Have a fantastic day coach! 
Julaina

Aishling Meere

Leg Day

Tried the few I could do!!enjoyed it..😊

Good workout I’m feeling it in my arms 😅

Zyaire Mclucas

Some Back and a Touch of Chest

Definitely a lot of burning and excitement..😊 great mid afternoon workout

Oh snap this one got my heart pumping. I can't recreate the leg press and calf press machine so I used 35 pounds of weights and walked up 7 steps for 10 rounds Also used the same weights to do the calf raises along the bottom step. 
Today's workout was an emotions release one. My step dad passed away today. (Victim of covid.😥) 
 Dealing with my kids broken hearts and not being able to be with them.  To comfort them has been the hardest part of it all. So I put my emotions into todays workout. I am about to do an hour of cardio next.  
I hope your day is a good one and you get a chance to relax a little sometime through the day. 
Julaina

It was a good workout didn’t get to do everything due to not having a leg press machine but I did do other workouts to work the same parts

Push Day and Abs

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