Name: Playbook - Andrei Deiu - W3/D4 Push
Uploaded: 2022-09-30T21:33:29.298Z
Duration: 45 min
Description: W3/D4 Push

Hussein

Oscar

Elton

Push: 

- Warm up with Push ups 
2 x 10-15

- Barbell incline chest press 
4 x 10-12

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

Superset 
- Machine decline chest press 
4 x 8-12 reps
- Plate front raise 
4 x 10

- Pec deck chest fly’s
3 x 10-12 

- Dips 
3 x 10-12 reps

Superset 
- Reverse grip tricep pulldown
4 x 10-12 reps 
- Cable overhead tricep extensions
4 x 10-12 reps 

- DB tricep kickbacks
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 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

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

- Lay down on 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 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

- Machine decline chest press 4 x 8-12 reps
- Plate front raise 4 x 10

- 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

- Raise plate forward and up until you reach shoulder height 
- Keep your core engaged throughout the movement 
- Lower the plate slow and controlled
- Do not rest the plate on your legs at the bottom

Plate Front Raise

- Keep spine pressed against the machine and open your arms to the side 
- Pull your hands in together as you squeeze into your pecs 
- Open slowly and with control

Machine Pec Deck Chest Fly’s

- 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

- Reverse grip tricep pulldown 4 x 10-12 reps 
- Cable overhead tricep extensions 4 x 10-12 reps

- Start with your feet under the hips and a slight hinge forward with the upper body 
- Grab the bar with your palms facing up and squeeze elbows into side body 
- Pull down keeping your elbows hugged in 
- Squeeze into your tricep as you lengthen your arms

Reverse Grip Tricep Pulldown

- 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

- Support yourself by kneeling on a bench 
- Keeping your back flat and arm next to your ribs, elbow bent at 90 degrees
- Extend the dumbbell back until arm is parallel to the floor
- Lower back to starting position
- Complete desired reps then repeat on the opposite side

- 10-12 reps each arm

W3/D4 Push

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