Name: Playbook - Arev @endicci - PUSH
Uploaded: 2022-01-27T08:13:15.942Z
Duration: 70 min
Description: PUSH

Savey

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

DB flat bench press

- Regular incline DB bench but one arm at a time

Single Arm Incline Bench

- Hold the weight above your head on an incline bench
- Move your elbow back so it’s a little past your shoulders (you don’t want your elbow directly above e shoulder )
- keep elbow in a fixed position and lower weight down to your shoulder and back up

Single Arm Incline DB Skull Crushers

Chest & Tri

- Lower the barbell to the top of your chest
- Slowly raise the bar and keeping it close your body (don’t raise the bar out in front of you, imagine it going up and above your head) 
- Lower with a slow controlled motion

Standing OH Barbell Press

- Lead with your elbows
- Wrists should never come above the elbow
- Don’t use momentum to drive the movement

DB Lateral Raise

SHOULDER PRESS SUPER-SET

LAST set is a triple drop set of 10 reps each drop

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

Repeat back to back for one arm before doing the superset on the next arm

- Keep the cable behind your head
- Keep the elbow in fixed position as you lower the cable handle 
- Extend your arm and pull the cable away from your opposite shoulder and in line with your elbow

Single Arm Tricep Cable Extension

- Hold onto a rig and lean away with a cable attachment in your free hand 
- Raise the cable laterally up to head height 
- Lower the cable 
* Work both sides

Leaning DB lateral raise

TRICEP & SHOULDER

PUSH

Danielle

Christina

Ria Dey

Shoulders/Abs

HIIT/ABS

Audriana

Demiana

Chest/Tri

Johanna

Really challenging but so worth it in the end💪💪

Varinder

My legs were trembling in a good after I completed this leg workout. My muscles can’t thank u enough. Well worth it. I recommend anyone who needs a lil push or guidance to try this out!! Like, ASAP.

danielle 

LEGS (SQUATS)

Great ! Came back to the app and straight to your workouts!!

Joanna Quan Soon

Gabrielle Alsept

Katherine

BACK/BI

It tested my limits but the workout was absolutely amazing!! I LOVED it!! 😍

Sylvie

Rama

Arisleiry

SHOULDERS/ABS

AMAZING!! 15/10 Absolutely loving all of these workouts 🥰

HIIT/CORE

Great workout! The incline skull crushers felt awkward because I kept hitting the bench.

PUSH

Community

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