Name: Playbook - Florin fit - DAY 1 / PUSH
Uploaded: 2023-02-04T20:04:12.333Z
Duration: 60 min
Description: DAY 1 / PUSH

Hello Guys!
Welcome to Week 4 / Day 1🔥

In week 3 Push day 
-You will have 4 sets for each exercise and higher reps.
- You will have 2 exercises for each group of muscle 

-You need to focus on the correct execution of the exercises and the movements should be as slow as possible (tempo 3/3).

-Make sure you have a good warm-up before you start to work on machine’s 
-Make sure you feel the muscle working.
-Tighten at the end of the movement.

I wish you a productive workout💪🏼😊🔥

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

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

- Fix your elbows in the same line as your shoulders
- Press directly up overhead
- Lower slowly back to starting position

Seated machine shoulder press

- Raise the dumbbell with a slight bend at the elbow
- Raise until you reach shoulder height

Single arm lateral raise

- Lean forward to apply more tension on your chest
- Maintain control and stability

Dips leaning forward

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

DAY 1 / PUSH

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