Name: Playbook - Brooke Leach - W3 / PUSH #2
Uploaded: 2024-01-19T00:18:41.153Z
Duration: 60 min
Description: W3 / PUSH #2

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

- Set the bench at 45 degrees 
- Start with both dumbbells at shoulder level 
- Press the weights upwards over your upper chest 
- Lower the weights slowly and repeat

Dumbbell incline bench press

- sit at the machine with your back flat on the pad. Both hands holding the handles with elbows slightly bent. 
- push the handles together and squeeze your chest once your forearms reach the middle. Pause. 
- return to starting position 
- repeat

Machine seated chest fly

- Sit on a bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent 
- Raise the dumbbells as you rotate the palms of your hands until they are facing forward 
- Continue lifting the dumbbells until your arms are extended above you in straight arm position 
- Breathe out as you perform this portion of the move

DB Arnold Press

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

- In a seated position hold dumbbell in each hand 
- Bend at the elbow to 90 degrees and dumbbells behind the head
- Straighten elbows to raise the dumbbells up

DB seated overhead tricep extension

W3 / PUSH #2

Bandee

Loved this so much!! Can’t lift my arms!!

Jade

Lynne

W1 / PUSH #1

Gabriela

andrea shenton

W1 / PULL #1

I was literally crawling at the end of the workout!! Dope workout.

anand

Skyler

I am quite literally wobbling out of the gym

W1 / GLUTES & HAMS

Ashley

Amber

W1 / PUSH #2

W1 / PULL #2

Megan

My legs are hello. I won’t be able to walk tomorrow

Hayley

W1 / QUADS

Noticed I needed to up my weights a lot today so progress is being made!!

W3 / PUSH #2

More workouts from Brooke Leach