Name: Playbook - Baylee Pinon - Advanced Push Day
Uploaded: 2024-03-29T15:08:22.380Z
Duration: 45 min
Description: Advanced Push Day

1. Adjust the rack height to shoulder level making it easy to walk in & out with the bar at your chest/shoulders
2. Grab a little wider than shoulder width 
3. Walk out 2 steps from the rack, tight core, knees slightly bent
4. Push the bar overhead, straightening out the arms, core is tight, you are not "leaning back"
5. Slowly lower the bar back down below the chin & repeat

BB Shoulder Press

- 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 Chest Press

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction at the top
- Lower with a slow and controlled movement, reversing the rotation back to starting position

Arnold Press

- Lying on a flat bench, hold a single dumbbell in both hands, arms straight up from the shoulders
- Bend at the elbows lowering the dumbbell toward your forehead
- Extend your arms, using your triceps to return the dumbbell to starting position

Skull Crushers

- Stand tall, holding a dumbbell in each hand
- Keeping a slight bend at the elbows, raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control

DB Lateral Raises

- Sit on the pad facing the rear delt machine and plant your feet firmly on the ground
- Your chest should be pressed up against the chest pad and your back should be straight
- Grab the inside horizontal handles with your palms facing down
- Your arms should be slightly bent
- Contract your rear deltoids to bring the handles back until they are roughly in line with your shoulders
- Squeeze your rear delts hard in this position and slowly return to the starting position

Rear Fly Machine

- Support your chest against a high incline bench, holding a dumbbell in each hand
- Keeping a slight bend in the elbows, raise the dumbbells forward and up, forming a Y
- Lower the dumbbells with control

Braced Y Raises

1. One arm at a time, Lift the weight upward while inhaling. Your arm is extended, palm facing down, with a slight bend in the elbow to reduce the stress on the joints.
2. Pause briefly when your arm is horizontal to the floor.
3. Lower the dumbbell to the starting position (at the thighs) with a slow and controlled motion while exhaling.
4. Perform on the opposite arm

# of reps is total aka perform 10 each arm

Alternating DB Front Raises

Press into your palms to lift your body and slide forward just far enough that your behind clears the edge of the chair.
Lower yourself until your elbows are bent between 45 and 90 degrees. Control the movement throughout the range of motion.
Push yourself back up slowly until your arms are almost straight, and repeat.

Tricep Dips

Advanced Push Day

Stacie

Back & Biceps

Back & Bi's

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Shoulders  & Triceps

Hourglass Back

whitneyjade

Boulder Shoulders

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BACK & DEADLIFTS

Great workout!! I did bent over barbell rows to sub the rear fly machine excercise since I did this at home.

Advanced Push Day

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