Name: Playbook - Albert Pepaj - W3/D1 Push
Uploaded: 2022-03-19T15:45:45.460Z
Duration: 90 min
Description: W3/D1 Push

Every time i feel amazing with your workouts

Dominique

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Irslam

- On a flat bench, grab the barbell a little wider than shoulder width 
- Slowly lower the bar to your chest 
- Press the barbell up towards the ceiling as you engage your pecs

Bench press

- Hold DB's at your shoulders to start 
- Keeping a long spine, press DB's overhead as you engage your shoulders 
- Press with force and lower slowly

Db shoulder press

- On a decline bench, grab the bar with a wide grip 
- Press the barbell overhead as you engage your pecs 
- Lower the bar with control

BB 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 an incline bench and hold bb at an angle 
- Bend at the elbows and lower bb behind you 
- Lengthen arms fully as you contract the tricep 
- Keep your elbows stabilized and your shoulders pressed down throughout

Skullcrushers

- Stand with feet together and upper body hinged forward at an angle 
- Keeping your elbows stabilized, press the v-bar down as you lengthen the arms and squeeze into the triceps 
- Keep your spine in neutral and core engaged throughout

V-Bar PD

- Stand in a staggered stance 
- With the hand furthest from the cable machine, grab the handle and raise your arm laterally 
- Keep your palm facing down and elbow slightly bent as you lift

Cable lateral raise

Superset

W3/D1 Push

AJAQ

Awesome!! 
Day One has been completed! and I’m feeling your workouts and app has come into my life at the right time and will help me change my body and mind to live a happier, healthier life!!
Thank you so much!

W3/D1 Push

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