Name: Playbook - Andres Tovar - WEEK 1 - DAY 4 (PUSH)
Uploaded: 2022-03-31T05:27:56.348Z
Duration: 45 min
Description: WEEK 1 - DAY 4 (PUSH)

Brandon

You will target the Chest, Triceps and Shoulders. You will perform movements that involve pushing.

Elliptical  (warm up)

- Adjust seat to appropriate height
- Handle should line up with middle chest 
- Keep scapula retract
- Press handles upward and make sure not lock your elbows
- Use a 1 second up tempo and 3 seconds down
- use light loads for 20 reps and heavy for 8 reps

Mts Chest Press

- Start seated with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

-- Grab the cables with no attachments.
- Retract scapula and maintain elbows by your side 
- Extend both arms out using your triceps

Cable Crossover Tricep Extensions

- Set cables low and arms should be out at about a 30 degree angle
- Take a step forward until you feel pecs stretch
- Use a stable staggered stance
-  Keep scapula retract throughout the movement
- While performing the concentric movements internally rotate until you reach the top 
- Close for 2 seconds and open for 3 seconds

Standing Cable Fly Variation

- Set up cables high
- Grab the handles bend over at a 45 degree angle 
- Press out while retracting your scapula

Bent over cable chest press

- Keep a slight bend at the elbow
- Raise your arms until your elbows reach shoulder height 
- Lower with a slow and controlled movement
- (Superset this exercise with the deficit push ups)

Dumbbell Lateral Raises

- Start in a push up position with hands elevated on DB’s
- Lower your chest to the ground as far as you can go
- Straighten your elbows to press back up

Deficit push-ups

Elliptical

WEEK 1 - DAY 4 (PUSH)

Alessandra

Jael

WEEK 1 - DAY 1 (PUSH)

WEEK 1 - DAY 2 (PULL)

WEEK 1 - DAY 3 (LEGS)

Ernest

WEEK 1 - DAY 5 (PULL)

WEEK 1 - DAY 6 (LEGS)

WEEK 2 - DAY 1 (PUSH)

WEEK 2 - DAY 2 (PULL)

WEEK 2 - DAY 3 (LEGS)

WEEK 2 - DAY 4 (PUSH)

WEEK 2 - DAY 5 (PULL)

WEEK 2 - DAY 6 (LEGS)

WEEK 3 - DAY 1 (PUSH)

WEEK 3 - DAY 2 (PULL)

WEEK 3 - DAY 3 (LEGS)

WEEK 3 - DAY 4 (PUSH)

WEEK 3 - DAY 5 (PULL)

WEEK 3 - DAY 6 (LEGS)

WEEK 4 - DAY 1 (PUSH)

WEEK 4 - DAY 2 (PULL)

WEEK 4 - DAY 3 (LEGS)

WEEK 4 - DAY 4 (PUSH)

WEEK 4 - DAY 5 (PULL)

WEEK 4 - DAY 6 (LEGS)

WEEK 5 - DAY 1 (PUSH)

WEEK 5 - DAY 2 (PULL)

WEEK 5 - DAY 3 (LEGS)

WEEK 5 - DAY 4 (PUSH)

WEEK 5 - DAY 5 (PULL)

WEEK 5 - DAY 6 (LEGS)

WEEK 6 - DAY 1 (PUSH)

WEEK 6 - DAY 2 (PULL)

WEEK 6 - DAY 3 (LEGS)

WEEK 6 - DAY 4 (PUSH)

WEEK 6 - DAY 5 (PULL)

WEEK 6 - DAY 6 (LEGS)

WEEK 7 - DAY 1 (PUSH)

WEEK 7 - DAY 2 (PULL)

WEEK 7 - DAY 3 (LEGS)

WEEK 7 - DAY 4 (PUSH)

WEEK 7 - DAY 5 (PULL)

WEEK 7 - DAY 6 (LEGS)

WEEK 8 - DAY 1 (PUSH)

WEEK 8 - DAY 2 (PULL)

WEEK 8 - DAY 3 (LEGS)

WEEK 8 - DAY 4 (PUSH)

WEEK 8 - DAY 5 (PULL)

WEEK 8 - DAY 6 (LEGS)

WEEK 9 - DAY 1 (PUSH)

WEEK 9 - DAY 2 (PULL)

WEEK 1 - DAY 4 (PUSH)

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