Name: Playbook - Blair Epstein - W1/D3 Push
Uploaded: 2024-01-06T13:34:05.850Z
Duration: 60 min
Description: W1/D3 Push

- Wide grip on the bar
- Bring the bar down to your chest without bouncing it off your chest at the bottom 
- Slowly raise the bar and stop before locking out the elbow

Smith machine incline chest press

- Press the dumbbell straight up reaching full extension while the other hand is locked out, then bring the other DB down
- Come down until your arms reach 90 degrees
- 30 reps total

Incline Dumbbell Alternating Chest Press

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell upright row

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable Rope Triceps Extensions

W1/D3 Push

W1/D1 Shoulders/Back

W1/D2 Legs/Abs

W1/D4 ACTIVE REST DAY!

W1/D6 Pull

W1/D7 ACTIVE REST DAY!

W2/D1 Shoulders/Back

W2/D2 Legs/Abs

W2/D3 Push

W2/D4 ACTIVE REST DAY!

W2/D5 Legs

W2/D6 Pull

W2/D7 ACTIVE REST DAY!

W3/D1 Shoulders/Back

W3/D2 Legs/Abs

W3/D3 Push

W3/D4 ACTIVE REST DAY!

W3/D5 Legs

W3/D6 Pull

W3/D7 ACTIVE REST DAY!

W4/D1 Shoulders/Back

W4/D2 Legs/Abs

W4/D3 Push

W4/D4 ACTIVE REST DAY!

W4/D5 Legs

W4/D6 Pull

W4/D7 ACTIVE REST DAY!

W1/D3 Push

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