Name: Playbook - Andrei Deiu - W1/D4 Push
Uploaded: 2022-03-02T22:26:18.062Z
Duration: 45 min
Description: W1/D4 Push

Gabriel Costache

hussein

Abdulaziz

akash

Gowtham

Nikhil

perfict andrie🔥🔥🔥🔥🔥😍💪

abdullah essa almarhoon

Gabriel

Basem

Push: 

- Warm up with Push ups 
2 x 10-15

- Barbell flat chest press
4 x 10-12 reps 

- Decline chest flys
4 x 8-12 reps

- Machine incline chest press 
3 x 10-12 

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

Superset 
- DB lateral raises 
4 x 10-12
- DB front raises
4 x 10-12

- Dips 
4 x 10-12 reps

Superset 
- EZ-bar skull crusher 
4 x 10-12 reps 
- EZ-bar close grip press
4 x 10-12 reps 

- Cable overhead tricep extensions
3 x 10-12 reps each arm

- Start with feet together and hands directly under you shoulders 
- Elbows bend at a 45 degree angle as you lower your chest towards the ground 
- Keep your spine in neutral and your core engaged

Push Ups

- Keep your spine flush on the bench 
- Place hands a little wider than shoulder width 
- Bend at the elbows and lower the barbell towards your chest
- Lengthen the arms and squeeze into your pecs

Barbell Chest Press

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together from high to low position engaging your lower chest
- Pause and let your arms return back to the starting position

Decline Cable Fly’s

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

- Press spine against the bench 
- Hold dumbbells at shoulder height to start, elbows are bent at about a 90 degree angle 
- Press weights up towards the ceiling as you squeeze into your upper chest

DB Incline Chest Press

- Start with arms lengthened over your head (palms facing in) 
- Rotate the palms out as you lower the weights to shoulder height 
- Press dumbbells back up as you squeeze into your upper chest

DB Incline Chest Fly’s

Superset

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward and upward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position

Machine Incline Chest Press

Superset 
- DB lateral raises 4 x 10-12
- DB front raises 4 x 10-12

- Start with the dumbbells down as your side (palms facing in towards your body) 
- Lift the dumbbells laterally so your fists are in line with your shoulders

DB Standing Lateral Raises

- Holding a dumbbell in each hand
- Lift the dumbbells forward and up until parallel to the ground
- Squeeze your anterior deltoid for a moment
- Lower the dumbbells with control back to the starting position

DB Front Raises

- 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

- Ez-bar skull crushers 4 x 10-12 reps 
- Ez-Bar close grip press 4 x 10-12 reps

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ-bar Skull Crushers

- 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

- 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

W1/D4 Push

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