Name: Playbook - Dylan Ferrier - W5/D1 D1 Upper Push
Uploaded: 2023-11-27T08:26:24.595Z
Duration: 70 min
Description: W5/D1 D1 Upper Push

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Flat dumbbell press

- This should target your upper chest
- Shoulders pulled down and back
- Make sure handles are far enough back to cause a stretch feeling
- Press and imagine pressing your biceps together

Chest Press Machine

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Seated side lateral raise

- From a seated position, bend forward bringing your chest to your thighs
- Keep a slight bend in the elbows
- Pinky’s out!
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Dumbbell seated bent-over reverse fly

- Start with your arms extended above your shoulders
- Bend at the elbows lowering the dumbbell towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- With your upper arms at a right angle,
I lean forward a little making it feel like a dip
- Make sure shoulders are pulled back and your seat it low enough to get deep
- Push handles down and control on the way back up

Machine tricep extension

W5/D1 D1 Upper Push

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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.

W2/D1 D1 Upper Body Push

W2/D2 D2 Upper Pull

W2/D3 D3 Leg Day Push

W2/D4 D4 Upper Push

W2/D5 D5 Upper Pull

W2/D6 D6 Lower Pull

Raul

W3/D1 D1 Upper Push

W3/D2 D2 Upper Pull

W3/D3 D3 Leg Push

W3/D4 D4 Upper Push

W3/D5 D5 Upper Pull

W3/D6 D6 Legs Pull

W4/D1 D1 Upper Push

W4/D2 D2 Upper Pull

W4/D3 D3 Leg Push

W4/D4 D4 Upper Push

W4/D5 D5 Upper Pull

W4/D6 D6 Leg Pull

W5/D2 D2 Upper Pull

W5/D3 D3 (Quad/Glute/Calves)

W5/D4 D4 (Shoulders/Chest/Triceps)

W5/D5 D5 (Biceps/Back/Forearms)

W5/D6 D6 (Ham/Glutes/Calves)

W5/D1 D1 Upper Push

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