Name: Playbook - Andrei Deiu - W2/D1 Push
Uploaded: 2022-09-30T21:33:29.226Z
Duration: 45 min
Description: W2/D1 Push

El-MORADO

Hussein

Fuck great broski i need more power 💪 🔥

Oscar

Alexandru

Emmanuel

Gabriel

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

Cable Single Arm Reverse Grip Tricep Extension

W2/D1 Push

Andrei

Abdullah

Daniël

W1/D1 Push

Ernesto

Pls I need more details on technical words like dropsets. How is it done

W1/D2 Pull

Sambisht

W1/D3 Legs

Ignat Denis

Joseph Brown

W1/D4 Push

W1/D5 Pull

W1/D6 Legs

W2/D2 Pull

Fuck great broski i need more power 💪 🔥 🦵

W2/D3 Legs

W2/D4 Push

Great  we need New work uot bro is New year  let's go

W2/D5 Pull

2 time in this week legs 🦵🇲🇽 broski  fuck great

W2/D6 Legs

Great broski  we need more 💪💪🇲🇽

W3/D1 Push

W3/D2 Pull

Fuck great  broski want more power 💪 🦵🦵

W3/D3 Legs

W3/D4 Push

Super great broski fuck  yeah 💪💪👍🏻

W3/D5 Pull

W3/D6 Legs

Gustavo

W4/D1 Push

Fuck great broski more power 💪 i need more

W4/D2 Pull

Fuck great  broski  i have more power 🦵🦵

W4/D3 Legs

Super great  broski  eant more power 💪 😎 🔥

W4/D4 Push

W4/D5 Pull

Manny

W4/D6 Legs

Fuck great broski want  more  power 💪 😎 🔥 🙌

W2/D1 Push

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