Name: Playbook - Andrei Deiu - W5/D1 Push
Uploaded: 2022-03-28T21:43:19.756Z
Duration: 45 min
Description: W5/D1 Push

Andrei

Push:

- Barbell flat chest press 
5 x 5 reps (warm up with a few sets first)

- DB incline chest press 
3 x 10-12
4th set double dropset 

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

- DB seated shoulder press 
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 extension 
3 x 10-12 reps each arm

Core:
- Cable Twists 
3 x 10 each side

- 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

- 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 (double dropset)

- 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

- 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

- 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

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

Cable Single Arm Tricep Extension

- Reach arms towards the ceiling on a diagonal line 
- Keeping your hips square and arms straight, pull the cable down diagonally across your body 
- Keep feet grounded and core engaged as you rotate

W5/D1 Push

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