Name: Playbook - Dylan Ferrier - W3/D4 D4 Upper Push
Uploaded: 2023-11-27T08:26:24.527Z
Duration: 70 min
Description: W3/D4 D4 Upper Push

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

- Standing flys 
- Stand tall and alternate L fly. One laterally and one front raise
- Lead with the elbow with a light hook grip

Standing Alternating Flys

- Keep bend in elbow constant throughout the full ROM
- Achieve a good stretch at the bottom

Incline dumbbell flies

- 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

- Just like any barbell bench press set up, but narrow grip and arms by your side
- Really focusing on pressing through your triceps

Narrow Grip Tricep Press

- Sorry for the bad angle 
- Extend at your elbows pulling the cable down at a 45 degree angle
- 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

- Loop a band through any overhead
- Grab a loop brand on each side and extend through the elbows
- This is a burn out

Skiers

W3/D4 D4 Upper Push

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.

W3/D4 D4 Upper Push

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