Name: Playbook - Warrior Fit - W4/D1 Push | Power
Uploaded: 2023-03-18T22:09:04.359Z
Duration: 45 min
Description: W4/D1 Push | Power

Push | Power

- Uphill Low Intensity on Treadmill 30 min

- Bench Press 8 X 8
- Seated Arnold Press 12,10,6,6
- DB Incline Fly’s 3 X 8
- Close Grip Bench Press 3 X 8
- Dumbbell Kickbacks 3 X 10 each arm

- 1000 Single Under/Jump Rope

Incline Treadmill

- 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 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

- On an incline bench with your arms extended and palms facing each other, dumbbell in each hand
- Lower the dumbbells out to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell Incline Chest Fly’s

- 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

Dumbbell Tricep Kickbacks

- Skip rope with rope passing under your feet once each jump

Single Unders

W4/D1 Push | Power

W1/D1 Push | Hyper

W1/D2 Pull | Hyper

W4/D1 Push | Power

More workouts from Warrior Fit