Name: Playbook - Andres Tovar - WEEK 4 - DAY 1 (PUSH)
Uploaded: 2022-03-31T05:34:37.978Z
Duration: 45 min
Description: WEEK 4 - DAY 1 (PUSH)

Brandon

You will target your Chest, Tricep, and Shoulders in this routine. You will perform movements that require you to push.

Warm up on the elliptical for 5 minutes. It will get your push movements ready. Use 60% of your maximal effort.

Elliptical Warm Up

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

You will perform this exercise seated. Hold both dumbbells overhead to maintain tension on the shoulders. Lower your elbow at a 45 degree angle then press up (Do not pass the shoulder joint). Count each press as 1 rep.

Alternating Dumbbell Shoulder Press

(Superset with lateral raises)
- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

- Keep your core tight
- Bend over, support yourself with the machine and elbows overhead 
- Spread the rope apart at the top of the movement

Overhead rope tricep extensions

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Chest fly machine

- Keep a slight bend at the elbow
- Raise your arms until your elbows reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

Elliptical

WEEK 4 - DAY 1 (PUSH)

Alessandra

Jael

WEEK 1 - DAY 1 (PUSH)

WEEK 1 - DAY 2 (PULL)

WEEK 1 - DAY 3 (LEGS)

WEEK 1 - DAY 4 (PUSH)

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 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 4 - DAY 1 (PUSH)

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