Name: Playbook - Troy McMaster - Vertical Push Pull
Uploaded: 2023-09-23T10:24:58.635Z
Duration: 60 min
Description: Vertical Push Pull

Tempo’s
Military Press & Lateral Raise (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)

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

Barbell military press

- 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

- 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

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the bar down engage your lats

Straight Arm Lateral Pulldown

- Grab the handles with your palms facing each other
- Lean back slightly, keeping your chest up 
- Bring the handles down to your upper chest engaging your lats throughout the exercise
- Rotating your palms slightly towards your chest as you pull
- Pause and return to the initial position

Lat Pull-down

Circuit One

- 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

- Start with the back flat and chest parallel to the ground
- Lift elbows up towards the ceiling
- Hold core tight

Bent Over Row

Circuit Two

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate Front Raise

- Hands shoulder width apart and raise to upper chest level

Upright row

Circuit Three

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Vertical Push Pull

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