Name: Playbook - Brooke Leach - W6 / PUSH #1
Uploaded: 2024-01-19T00:18:41.219Z
Duration: 60 min
Description: W6 / PUSH #1

andrea shenton

- 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 flat bench press

- Lie on a flat bench with a dumbbell in each hand, arms extended with a slight bend in your elbows 
- Lower the dumbbells to the sides of your body in an arc-like motion until your elbows are at the same level of the bench 
- Bring the weights back above your chest
- Repeat

DB Flat Bench Chest Fly

- Start by holding a barbell near your upper chest in a slightly wider than shoulder width overhand grip 
- Press the bar overhead until your arms are extended, pause, return to start position and repeat.

Barbell Overhead Press

- Raise the handle outward to shoulder height with a slight bend at the elbows
- Lower the handle returning to starting position
- Repeat

Cable lateral raise

- extend your arms straight forward
- ensure your palms are pressed into the plate the entire movement which will activate your chest muscles more efficiently

Plate Press

- hold a dumbbell right behind your neck with your elbow pointing upward 
- use your tricep to left the weight and extend your arm until straight 
- slowly return back to start and repeat

DB SA overhead extension

- 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

W6 / PUSH #1

Bandee

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

Jade

Lynne

W1 / PUSH #1

Gabriela

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!!

Annie

W2 / PUSH #1

W2 / PULL #1

W2 / GLUTES & HAMS

Elizabeth Perkins

W2 / PUSH #2

Maddie

W2 / PULL #2

W2 / QUADS

Will wake up with noodles as arms 🥴 loved it though

Salmah

W3 / PUSH #1

W3 / PULL #1

Erin

HOLY MOLY🔥🔥🔥🔥🔥🔥🔥🔥

Brianna

Holy moly 💀💀 my booty was shaking by the end

Mollee Hazelton

W3 / GLUTES & HAMS

W3 / PUSH #2

W3 / PULL #2

W3 / QUADS

W4 / PUSH #1

W4 / PULL #1

Daljeet Kaur

W4 / GLUTES & HAMS

W4 / PUSH #2

W4 / PULL #2

W4 / QUADS

W5 / PUSH #1

W5 / PULL #1

Aria Art

W5 / GLUTES & HAMS

W5 / PUSH #2

W5 / PULL #2

W5 / QUADS

W6 / PULL #1

W6 / GLUTES & HAMS

W6 / PUSH #2

W6 / PULL #2

Melanie

W6 / QUADS

W6 / PUSH #1

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