Name: Playbook - Andrei Deiu - W1/D1 Push
Uploaded: 2022-09-30T21:33:29.166Z
Duration: 45 min
Description: W1/D1 Push

Andrei

Abdullah

Daniël

Hussein

El-MORADO

Joseph Brown

Oscar

Julian

Great work out. I really felt the pump. My kind if work out.

Claudio Santos

Nelson Gabriel Abad Peña

Enzzo

Gustavo

Sambisht

Pranay

This workout gives my muscle’s threat … super pump and my muscles become more strong , larger & bigger

Harsh

Asa pompare nu am
Mai avut decat in prima zi de sala 😆. Exceptional!!! 
🥵🥵🥵🥵

Gabriel Costache

Mahesh Saginala

Karan

akash

Denis

Nikhil

abdullah essa almarhoon

Waleed

Gabriel

Mata

It was so good feeling that vibe in my body thank you

Shashank

Antonis

Muhammad

Emanuel

Push:

- Cable flys ladder style (low/mid/high)
3 x 10-12 reps 

- Barbell incline chest press 
4 x 8-12 reps

- Single arm incline chest press 
3 x 10-12 each side

Superset 
- DB chest press
4 x 8-12 reps
- DB chest flys 
4 x 8-12 reps

- DB seated shoulder press
4 x 8-10

- Dips 
4 x 10-12 reps

Superset 
- Cable rope extension 
4 x 10-12 reps 
- EZ-bar close grip press
4 x 10-12 reps 

- Reverse grip single arm tricep extension 
3 x 10-12 reps each arm

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together from high to low position, mid chest position then low to high position, engaging your lower, mid and upper chest
- Pause at contraction and let your arms return back to the starting position between each 
(Low, Mid and High)

3-way Cable Chest Fly’s (Low/Mid/High)

- Keep spine flush on an incline bench 
- Place hands a little wider than shoulder width 
- Press barbell up towards the ceiling as you squeeze into your pecs 
- Keep core engaged

Barbell Incline Chest Press

- Grasp the handle and maintain a neutral wrist position with your working arm
- Push the handle outward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position
- Complete desired reps then repeat on the opposite side

- 12 reps each side

Machine Single Arm Incline Chest Press

- DB chest press 4 x 8-12 reps
- DB chest flys 4 x 8-12 reps

- Lie down on a flat bench with the dumbbells held in front of you at shoulder width
- The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle
- Breathe out, use your chest to push the dumbbells up
- Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly (Ideally, lowering the weight should take about twice as long as pressing it)

DB Flat Chest Press

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells outward to your sides, opening your chest
- Bring dumbbells back together squeezing your chest

DB Chest Fly’s

Superset

- Press your spine against the seat and start with your elbows bent and dumbbells at shoulder height 
- Engage your core and press the dumbbells overhead bringing the weights close together at the top

DB Seated Shoulder Press

- Support your bodyweight in an upright position, arms straight, hands gripping the parallel bars/dip station
- Lower your body by bending at the elbows
- Keep your shoulders down and elbows close to your sides 
- Press your body back up to starting position so that your arms are nearly straight but not quite locked out

Dips

- Cable rope overhead extension 4 x 10-12 reps 
- Ez-Bar close grip press 4 x 10-12 reps

- Face away from the machine and stagger the legs 
- Pul the handlebars together over your head as you bend at the elbows 
- Extend from the elbows as you lengthen the arms fully and squeeze into the triceps 
- Keep spine long and weight slightly forward as you move

Cable Overhead Tricep Extensions

- Lie on the bench with your feet flat on the floor and grip the barbell with your hands inside shoulder-width apart
- Brace your core and squeeze your shoulder blades together to stabilise your body
- Lower the bar towards your sternum slowly 
- Keep your elbows close to your sides to emphasise your triceps 
- Press the bar back up to starting position

EZ-bar Close Grip Tricep Press

- Stand with feet slightly narrower than hips distance and grab the cable with your palm facing up 
- Keep the elbow pulled into your side body and create a 45 degree angle  
- Pull the cable down and lengthen the arm to contract the tricep 
- Hold the contraction for about 2s
- Complete desired reps then repeat on the opposite side

- 12 reps each side

W1/D1 Push

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