Name: Playbook - Bambi fitness fitness - W1/D2 push day
Uploaded: 2023-10-02T19:53:08.939Z
Duration: 60 min
Description: W1/D2 push day

W2/D2 push day    !
In today session  we would be targeting our chest & shoulder  !

Use  upper body warm warm up guide before you start to work out to activate muscles! (Upper body resistance)

If you have any questions feel free to contact me through Direct message on instagram

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Increase weight each set

Incline bench press (barbell)

- Keep bend in elbow constant throughout the full ROM
- Achieve a good stretch at the bottom

Incline dumbbell fly

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

Dumbbell lateral raises

extended (don't lock the elbows). 

Keep your head steady against the back support during this movement and your neck still. 

You should feel resistance against the horizontal push.

Pause briefly at full extension.
Bend your elbows and return to the starting position, breathing in during this recovery.

Chest press 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

Rope tricep extension

a seated position in the machine with the handles set at roughly shoulder height.

Grab one of  the handles with a pronated or neutral grip with one hand 

Inhale and press directly overhead.
Slowly lower the handles back to the starting position.

Single arm shoulder press machine

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Lower body down
- Preform a mountain climber 
- Walk hands back towards your legs and stand up

Walk out + push up

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

Abs circuit x1

W1/D2 push day

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