Name: Playbook - Troy McMaster - Horizontal Push Pull
Uploaded: 2023-09-23T10:26:39.797Z
Duration: 60 min
Description: Horizontal Push Pull

Sam McMaster

Tempo’s
Bench Press (4-2-1-2)
Circuit One (3-2-1-2)
Circuit Two (2-1-2-1)
Circuit Three (2-1-2-1)
Circuit Four (2-1-2-1)

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

I have added light restraint bands to aid in shoulder stability.

Flat bench press

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press

- Hold dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Walk forward for distance or time

Heavy dumbbell farmers walk

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

Circuit One

- Rack two kettlebells in front position
- Hold on core on for stability 
- Slowly walk forward for time or metres

KB front rack walk

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together forward engaging your chest
- Pause and let your arms return back to the starting position

High to Low Cable Chest fly’s

- Lean forward to apply more tension on your chest
- Maintain control and stability

Dips leaning forward

Circuit Two

- Keep your arms extended and focus on the back of your shoulders
- Keep core tight and engaged

Cable Reverse Fly

- Pull to your belly button 
- Keep upright
- Extend forward to end in a lat stretch

Seated Row

Circuit Three

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

Barbell military press

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin-up

- 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

- Stand tall, core engaged and upper arms locked at your sides
- Pull down until your elbows are straight
- Bend the elbows to return to the starting position

Horizontal Push Pull

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