Name: Playbook - Dylan Ferrier - W4/D4 D4 Upper Push
Uploaded: 2023-11-27T08:26:24.580Z
Duration: 70 min
Description: W4/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

- Drop the cable all the way down
- Split stance, inside leg is behind
- Hanging onto the cable machine we want to lean out to put out shoulder in a good range of motion
- Hook grip, so the handle is hooked by the fingers
- Lead with your elbow out to your side

Egyptian Lateral Cable Raise

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Push your hands forward engaging your chest
- Pause and let your arms return back to the starting position

Cable standing flat chest press

- 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 with straight arms
- Think about squeezing your elbows together
- Slowly release back to starting position

Pec deck chest fly’s

- Keep your core tight
- Spread the rope apart at the top of the movement
- Controlled movements and think about really reaching those elbows to the ceiling

Overhead rope tricep extensions

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

W4/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.

W4/D4 D4 Upper Push

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