Name: Playbook - Brooke Leach - WK 4 DAY 1
Uploaded: 2022-07-31T16:46:55.591Z
Duration: 60 min
Description: WK 4 DAY 1

Ashley

- 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

- Hold the dumbbells by your shoulders with your palms facing forwards and your elbows out to the sides and bent at a 90 degree angle
- Press the weights above your head
- Slowly return to the starting position

DB Shoulder 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 cable down until your elbows are straight
- Bend the elbows to return to the starting position

SA cable tricep pushdown

- Lay on your back with a dumbbell in each hand 
- Lower the dumbbells in keeping your elbows close to your sides
- Press the dumbbells back to the starting position

WK 4 DAY 1

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