Name: Playbook - Al K - W4/D1 Push
Uploaded: 2022-05-08T06:13:04.835Z
Duration: 90 min
Description: W4/D1 Push

Chest x4
Side Delt x2
Front Delt x1
Tricep x2

Use this as your priming movement to activate your chest / shoulders and get your mind focused into the session. Prioritize the mind muscle connection with this, keeping each rep controlled.  

- Adjust the seat so that your elbows are slightly below your shoulder height 
- Bring your hands together keeping a slight bend in your elbows
- Pause when your chest is fully contracted and return to the initial position

Chest fly machine

This will be your heavy movement of the session! Keep intensity high, form locked in and take adequate rest breaks to optimize each set. 

- Begin by lying back on an incline bench (45* angle recommended) with dumbbells pressed fully above your chest
- Lower the dumbbells until you feel a full stretch in your chest without any discomfort or strain
- Press the dumbbells back up engaging your chest
- Avoid bouncing from the bottom of the stretch, using the elasticity of your chest to move the weight.

Dumbbell incline bench press

If you are NOT ABLE to do body weight dips, use an assisted dip machine, seated dip press machine, or band up a dip station with a resistance band to aid you in this movement. 

If you are EXPERIENCED with body weight dips and want to take this movement a step further, use a dip belt to load plates for extra resistance or hold a dumbbell between your feet. 

- Keep your elbows close to your body and avoid flaring your elbows at all costs
- Keep your torso tipped forward to make the movement more chest focused. If you are too upright during a dip, it will become tricep biased
- Press and lock out your arms engaging your chest then slowly bring yourself back down to the starting position

Bodyweight dip

Incline press machine is recommended but feel free to use a flat press as well. Keep the rep ranges high and use this as your chest finisher! 

- Maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension focusing on contracting your chest
- keep the negatives controlled and contract the chest hard as you press

Plate loaded machine incline chest press

Superset these two workouts, keeping rest times short and intensity high. Really pump the muscle and embrace the burn!

- Keep a slight bend at the elbow
- Raise your arm to your side until you reach shoulder height or slightly above
- Lower with a slow and controlled manner to keep constant tension on the lateral deltoid

Dumbbell lateral raises

- Raise a barbell up and in front of you keeping your arm fully extended, using your anterior deltoids to initiate the movement
- Keep your core tight and glutes engaged for stability
- Avoid any swinging and minimize body movement as much as possible to keep more tension on the anterior deltoids

Preacher bar front raise (Overhand grip)

Front / Side Delt Superset

- Maintaining a slight bend in your elbow
- Raise your arm to your side up to or slightly above shoulder height 
- Slowly lower the weight back to the starting position keeping as much tension on the lateral deltoid as possible
- Count your reps to ensure both sides are trained evenly

Cable side laterals

- Bend forward slightly, engage your lats for stability and lock your elbows into the side of your ribcage
- Press the bar down until your elbows are straight and your triceps are fully contracted 
- Slowly return to the starting position and repeat

Cable straight bar tricep pushdown

This is your final tricep/ workout finisher so keep intensity high and crush your failure burnout set!

- Begin by laying back on an incline bench with your hands overhead
- Keep your elbows tucked in towards each other then initiate the movement by locking out your elbows until the tricep is fully contracted
- Slowly control the barbell back to the starting position and repeat

W4/D1 Push

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