Name: Playbook - Florin fit - Monday / Push Day
Uploaded: 2023-02-04T19:54:32.589Z
Duration: 60 min
Description: Monday / Push Day

- 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

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly
- Lower down until the bar touches your chest
- Press up engaging your chest
-Maintain a medium to light weight with which you can perform 15 reps

Barbell flat bench press

-Press the handless forward 
-Focus on squeezing your chest on the top
-Keep your back straight on the bench
-Keep your chest up

Chest press machine

- In a seated position with dumbbells in each hand
- Elbows bent to 90 degrees
- Straighten elbows pressing dumbbells overhead 
- Lower back to starting position with control

DB seated shoulder press

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height alternative
- Keep a slight bend at the elbow

Shoulder DB front raises

- 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

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Cable rope overhead triceps extensions

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

Cable rope triceps extensions

- Begin by lying down with control and do a faster lift up
- Sit up while keeping DB on the chest