Name: Playbook - Andres Tovar - WEEK 4 - DAY 4 (ABS/PUSH)
Uploaded: 2022-03-31T06:33:45.949Z
Duration: 45 min
Description: WEEK 4 - DAY 4 (ABS/PUSH)

You will start off with some abdominal work. You will focus on push movements. That will target the Chest, Triceps, and Shoulders. Make sure to use weight that challenges you on the last two reps.

Elliptical  (Warm up)

For the ab portion refer to my ab category and select any workout from there.

- 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

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Use flat bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Dumbbell chest press

- Lay on your back with a dumbbell in each hand 
- Lower the dumbbells in keeping your elbows close to your sides
- Press the dumbbells back to the starting position

Dumbbell close grip press

- 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

- Begin with hands on the bars and kneeling in the pad
- Lower down until your arms are bent to 90 degrees
- Extend elbows to lift back up

Assisted dip machine

- 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
- For the failure set use lighter weight and quick controlled reps

Rope tricep extension

Elliptical  (cooldown)

WEEK 4 - DAY 4 (ABS/PUSH)

Jael

WEEK 1 - DAY 1 (GLUTES/CARDIO)

WEEK 1 - DAY 2 (PULL)

WEEK 1 - DAY 3 (QUADZZ)

Lotty

WEEK 1 - DAY 4 (ABS/PUSH)

WEEK 1 - DAY 5 (ABS/HAMSTRINGS)

WEEK 2 - DAY 1 (GLUTES/CARDIO)

WEEK 2 - DAY 2 (PULL)

WEEK 2 - DAY 3 (QUADZZ)

WEEK 2 - DAY 4 (ABS/PUSH)

WEEK 2 - DAY 5 (ABS/HAMSTRINGS)

WEEK 3 - DAY 1 (GLUTES/CARDIO)

WEEK 3 - DAY 2 (PULL)

WEEK 3 - DAY 3 (QUADZZ)

WEEK 3 - DAY 4 (ABS/PUSH)

WEEK 3 - DAY 5 (ABS/HAMSTRINGS)

WEEK 4 - DAY 1 (GLUTES/CARDIO)

WEEK 4 - DAY 2 (PULL)

WEEK 4 - DAY 3 (QUADZZ)

WEEK 4 - DAY 5 (ABS/HAMSTRINGS)

WEEK 5 - DAY 1 (GLUTES/CARDIO)

WEEK 5 - DAY 2 (PULL)

WEEK 5 - DAY 3 (QUADZZ)

WEEK 5 - DAY 4 (ABS/PUSH)

WEEK 5 - DAY 5 (ABS/HAMSTRINGS)

WEEK 6 - DAY 1 (GLUTES/CARDIO)

WEEK 6 - DAY 2 (PULL)

WEEK 6 - DAY 3 (QUADZZ)

WEEK 6 - DAY 4 (ABS/PUSH)

WEEK 6 - DAY 5 (ABS/HAMSTRINGS)

WEEK 7 - DAY 1 (GLUTES/CARDIO)

WEEK 7 - DAY 2 (PULL)

WEEK 7 - DAY 3 (QUADZZ)

WEEK 7 - DAY 4 (ABS/PUSH)

WEEK 7 - DAY 5 (ABS/HAMSTRINGS)

WEEK 8 - DAY 1 (GLUTES/CARDIO)

WEEK 8 - DAY 2 (PULL)

WEEK 8 - DAY 3 (QUADZZ)

WEEK 8 - DAY 4 (ABS/PUSH)

WEEK 8 - DAY 5 (ABS/HAMSTRINGS)

WEEK 9 - DAY 1 (GLUTES/CARDIO)

WEEK 9 - DAY 2 (PULL)

WEEK 9 - DAY 3 (QUADZZ)

WEEK 9 - DAY 4 (ABS/PUSH)

WEEK 9 - DAY 5 (ABS/HAMSTRINGS)

WEEK 10 - DAY 1 (GLUTES/CARDIO)

WEEK 10 - DAY 2 (PULL)

WEEK 10 - DAY 3 (QUADZZ)

WEEK 10 - DAY 4 (ABS/PUSH)

WEEK 10 - DAY 5 (ABS/HAMSTRINGS)

WEEK 4 - DAY 4 (ABS/PUSH)

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