Name: Playbook - Brooke Leach - WK 5/6 DAY 1
Uploaded: 2022-12-07T00:34:38.203Z
Duration: 60 min
Description: WK 5/6 DAY 1

2nd week of this routine hurt so much more 💀

Julia

- 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

WK 5/6 DAY 1

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