Name: Playbook - Dylan Ferrier - W1/D1 Upper Body Push
Uploaded: 2023-11-27T08:26:24.467Z
Duration: 60 min
Description: W1/D1 Upper Body Push

- 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

Dumbbell 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

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (double)

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

Cable single arm tricep extension

-Lean slightly forward
- Slight bend in elbows as your drive them out wide
- Raise the dumbbells laterally close to parallel with the ground
- Lower the dumbbells

Standing Dumbbell Lateral Raise

- Hold the dumbbell at your side
- Raise the dumbbell up to shoulder height 
- Keep a slight bend at the elbow
- It should feel like you’re raising from your elbow

Dumbbell Single Arm Front Raises

W1/D1 Upper Body Push

W1/D2 D2 Upper Pull

Harley

W1/D3 D3 Leg Push

W1/D4 D4 Upper Push

Jesse

W1/D5 D5 Upper Pull

My low back is damn sore from the sumo deadlifts 😘

Austin

W1/D6 D6 Leg Pull

Damn bro I’m like swol as heck man. I did a good liftin. Thnx.

W1/D1 Upper Body Push

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