- Set the bench at 45 degrees
- Row to your hips contracting your lower lats
- Keep your core tight and stay flat on the bench

Incline bench dumbbell rows nuetral grip

- 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

- 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

Chest fly machine

SA tricep pushdown

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck flies

SM Incline Press

- 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

Katana Extensions

Push Day 
1/3/22

Videos are not working so I always have to look them up on YouTube other than that good work out would I pay if videos are not working nope

Push Day 1/3/22

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