Name: Playbook - Andrei Deiu - W3/D1 Push
Uploaded: 2022-09-30T21:33:29.275Z
Duration: 45 min
Description: W3/D1 Push

El-MORADO

Hussein

Great broski  we need more 💪💪🇲🇽

Oscar

Gabriel

Kevin

Push:

- Machine shoulder press
4 x 10-12 reps 

- Barbell flat chest press 
4 x 12,10,8,6 reps (increasing weight each set)

- DB Hammer grip incline chest press 
3 x 10-12 

Superset 
- Machine decline chest press
4 x 8-12 reps
- Cable chest fly’s
4 x 10-12 reps

- DB seated lateral raise
4 x 8-10

- Dips 
4 x 10-12 reps

Superset 
- EZ-bar skull crushers 
3 x 10-12 reps 
- EZ-bar close grip press
3 x 10-12 reps 

- Cable single arm tricep kickbacks
3 x 10-12 reps each arm

- Press your back against the machine and keep the spine in neutral 
- Push the bar overhead and engage the deltoids 
- Use more force to push up and lower slowly, with control

Machine Shoulder Press

- 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

(increasing weight each set)

Barbell Chest Press

- Lay down on an incline bench with a dumbbell in each hand
- Place the dumbbells together side by side and press them up over your chest  
- Keeping the dumbbells squeezed together lower them back to your chest

DB Hammer Grip Incline Chest Press

- Machine decline chest press 4 x 8-12 reps
- Cable chest fly’s 4 x 10-12 reps

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

Machine Decline Chest Press

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

Cable Chest Fly’s

Superset

- Sit with spine in neutral and dumbbells down at your sides 
- Keeping the arms lengthened, lift the dumbbells to shoulder height

DB Seated Lateral 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 
3 x 10-12 reps 
- EZ-bar close grip press
3 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

- Keep spine in neutral and hinge forward slightly 
- Squeeze elbow into the side of your body and extend arm back as you keep the elbow stabilized 
- Squeeze into tricep as you kickback
- Complete desired reps then repeat on the opposite side

- 10-12 reps each arm

W3/D1 Push

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