Name: Playbook - Coach Rox - UPPER BODY PUSH
Uploaded: 2022-04-18T03:51:22.126Z
Duration: 45 min
Description: UPPER BODY PUSH

Elizabeth Castro

Jonni Hill

Maya

UPPER BODY PUSH!

1- BB Bench Press 12-10-8-6
NOTE: Increase weight each set. Should be challenging to get the last 2 reps of every set

2A Incline DB Press 3x10-12
2B Incline Hex Press 3x8-10
2C Push-ups 3xFailure
NOTE: perform all exercises back to back before rest. Go heavy, the last 2 reps should be hard to get.

3A Seated Alt DB Press 3x10/side
3B Seated DB Front Raises 3x12
NOTE: Perform both exercises back to back before rest

4A Standing DB Lateral Raises 3x20
4B Banded Front Raises 3xFailure
NOTE: Perform the two exercises back to back before rest. Lateral raises heavy enough that you can’t complete all 20 at once. For the front raises go to failure and then push out 5 more.

- 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

- Bring the bench up one notch
- Press the dumbbells straight up reaching full extension
- Come down until your arms reach 90 degrees

Incline Dumbbell Press

- Lay on your back with a dumbbell in each hand and palm facing in
- Lower the dumbbells down, keeping your elbows close to your sides
- Press the dumbbells back up to the starting position

Dumbbell close grip hex press

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups

Tri-set

- With back supported hold two dumbbells at your shoulders 
- Press one dumbbell up to full arm extension
- Lower to the starting position
- Repeat with other arm

Dumbbell alternating seated shoulder press

- From a seated position
- Raise the dumbbells forward and up to shoulder height
- Keep a slight bend at the elbows

Dumbbell seated front raise

Superset

Perform the two movements back to back with no rest and take 60s rest between sets.

Lateral Raises - weight heavy enough that you can’t complete all 20 reps at once.

Banded front raise - When you think you’re at failure, do 5 more

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

Standing Dumbbell lateral raises

- Hold the band in front of you with palms facing toward you 
- Raise the band up to shoulder height 
- Keep a slight bend at the elbow

UPPER BODY PUSH

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