Name: Playbook - Edwin Aquino - W1/D1 Push Day
Uploaded: 2022-05-21T19:19:07.266Z
Duration: 45 min
Description: W1/D1 Push Day

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell) 70%

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

Flat dumbbell press

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

Plate loaded machine shoulder press

- With the outside arm, cable crossing behind your body 
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position 
- Complete desired reps then repeat on the opposite side

Cable leaning single arm lateral raise (behind the back)

- 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

- Keep your core tight and your back straight. 
- Bring your hands up and together squeezing your pecs
- Lower slowly

W1/D1 Push Day

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