Name: Playbook - Charles Griffen - Push/Pull
Uploaded: 2021-12-13T19:32:32.208Z
Duration: 60 min
Description: Push/Pull

Leigh

Gerald Gray 

Superset
Slight Incline Dumbbell Press
4 x 12 reps
Lat Pulldowns
4 x 15 reps


Superset
DB Lateral Raises
4 x15 reps
Rack Pulls
4x 15 reps

Superset
Flat Dumbbell Press
4 x 12 reps
Dumbbell Chest Supported Rows
4 x 12 reps

Superset
Pec Deck Flys
4 x 15 reps
Rope Pullovers
4 x 15 reps

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Slight Incline dumbbell chest press

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

Push/Pull

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral raises

-Approach the bar so your toes are just under it, pointing straight ahead, and your feet shoulder-width apart. Your chest is up, shoulders back, torso straight, and gaze straight ahead.

-Bend the knees slightly and lean forward at the hips, grabbing the bar with your hands just outside of the knees. You can grip the bar overhand or mixed.

-Inhale and begin lifting the bar. As you lift, push through the heels and extend through the hips and knees.

-Pull the weight up and back, pulling your shoulders back at the same time until you achieve a lockout.

-Hold the weight at the top.

Rack Pulls

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Flat dumbbell press

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported row

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Pec Deck Flys

-Stand with a 30-40 degree bend at the hips, with your chest face down. 
-Tighten and engage your core, 
-Then pull the rope down, driving your elbows back, until you feel your lats and shoulders engaged.

Push/Pull

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