Name: Playbook - Cruz Brooks - W1/D1 Push Focused Full Body
Uploaded: 2023-10-05T15:14:23.837Z
Duration: 60 min
Description: W1/D1 Push Focused Full Body

Isaiah Castro

Warm Up(Ex.):
Bar x 20 reps (get a pump/burn)
95lbs x 8 reps
135lbs x 3-4 reps (go low reps so you don’t exhaust the muscle)
155lbs x 8 (First Working Set)
Working Sets should be 1 to 2 reps shy of failure (unless you have a spotter)

Incline bench press (barbell)

-Put a plate under bench to create a slight decline to bias the lower chest

-Warm up with lighter dumbbells

-Work up to failure

Flat dumbbell 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

Chest supported lateral raise

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement
- 3 to 5 second negative

EZ bar bicep curls

- Stay upright and don't allow for your shoulders to overpower
- Spread rope apart at the bottom for a deeper contraction
- focus on the squeeze

Rope pushdown

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position
- Put your feet as low as possible

Leg press (quad focused)

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

W1/D1 Push Focused Full Body

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