Name: Playbook - Warrior Fit - W4/D1 Push | Power
Uploaded: 2023-03-18T22:09:04.353Z
Duration: 45 min
Description: W4/D1 Push | Power

Push | Power

- Uphill Low Intensity on Treadmill 15 min 10% incline

- Incline Dumbbell Bench 12,10,6,6
- Seated Arnold Press 12,10,6,6
- Bench Press 5 X 5
- Cable Flyes Low 3 X 8
- Cable Flyes High 3 X 8
- Close Grip Bench Press 3 X 8
- Dumbbell Kickbacks 3 X 10 each arm
- Single Under/Jump Rope X 500

Incline Treadmill

- Lie down on the incline bench so that your neck and head are supported
- Your knees should be at a 90-degree angle with your feet flat on the floor
- Position yourself underneath the dumbbells so that they are in line with your chest, hands slightly wider than your shoulders
- Bring the dumbbells down slowly to your chest
- Explode back up to your starting position using your pectoral muscles

Incline Dumbbell Press

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

Dumbbell Arnold Press

- Lie down on the flat bench so that your neck and head are supported
- Your knees should be at a 90-degree angle with your feet flat on the floor
- Position yourself underneath the bar so that the bar is in line with your chest, hands slightly wider than your shoulders
- Bring the barbell down slowly to your chest
- Explode back up to your starting position using your pectoral muscles

Barbell Bench Press

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together forward and up engaging your chest
- Pause and let your arms return back to the starting position

Cable Fly’s Low to High

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together from high to low position engaging your chest
- Pause and let your arms return back to the starting position

Cable Fly’s High to Low

- Lie on the bench with your feet flat on the floor and grip the barbell with your hands around shoulder-width apart
- Brace your core and squeeze your shoulder blades together to stabilise your body
- Lower the bar slowly towards your sternum and press up powerfully
- Keep your elbows close to your sides to emphasise your triceps

Close Grip Bench Press

- From kneeling position 
- Keeping your back flat and your working arm next to your ribs, elbow bent at 90 degrees
- Extend your arm, bringing the dumbbell back and up until arm is parallel to the floor
- Lower back to starting position by bending your elbow
- Work both sides

- 10 reps each arm

W4/D1 Push | Power

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