Name: Playbook - Albert Pepaj - W1/D1 Push
Uploaded: 2022-03-19T16:24:06.098Z
Duration: 75 min
Description: W1/D1 Push

Adam

Hejmi

Tarcísio de Sa

Ankit

Awesome bro. Never felt the tension in the muscles before.

Sandro

Didn’t talk about the weights and why go from less reps to more reps…

Logan

Javier

Tatiana

Great workout, feel a good chest and tricep pump. 

Later down the road I would suggest a way to put in alternate exercises for each current exercise (like in the exercise description I feel would work best). No problem doing any of the current ones just think it may help others out!

Sam Rajski

Is it possible to switch a set with something similar if unable to perform that exercise?

Benjamin

- On a flat bench, hold dumbbells at your chest on either side of your body (elbows bent at a 45 degree angle from your torso)
- Press up as you activate the pecs
- For more power, exhale as you press and inhale as you lower

DB flat press

DB incline press

- Stand in a staggered stance with arms out to the sides and a slight bend at the elbows 
- Keeping your spine long and core engaged, bring both hands together on a downward angle 
- Squeeze into your pecs as you bring cables together

High-Low cables flies

- Sit on a bench with a long spine 
- Hold DB's down by your sides with palms facing your body 
- Raise DB's laterally keeping your elbow slightly bent 
- You should feel it in your medial delt

DB lateral raise

- Set up an incline bench so you are facing away from the cable machine 
- Grab either sides of the rope and bend at the elbows so you create a 90 degree angle to start 
- Keeping the elbow in place, extend your hands up towards the ceiling as you engage your tricep 
- Keep your shoulder girdle in place

Incline Tri Ext

- Stand with feet together and one hand on the machine for support 
- Start with elbow pulled into your side body, bent at a 90 degree angle 
- Keeping elbow stabilized, lengthen your arm and hold for 1s 
- Release back to start with control 
- Keep spine in neutral throughout

W1/D1 Push

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