Name: Playbook - Florin fit - NEW PUSH DAY
Uploaded: 2024-04-05T17:58:30.874Z
Duration: 60 min
Description: NEW PUSH DAY

Roger

Another good workout. 

Now that I have the annual subscription are you able to let me know about a nutrition plan?

Thanks

Adam

Adam

Good job. I had a good pump during the exercises

Cravy

On PUSH day we focus on😊:

🔘 The correct execution of the exercises.
🔘 A weight so that you can perform 10 repetitions or it will be difficult for you to finish 10 repetitions.
🔘 Each set must be in progress either by weight or repetition.
🔘 Try to control movement on the negative.

🔴Enjoy 😉

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up ( warm up)

- 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

Cable chest flies with shoulder press 
You will rest after you execute them together

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

Cable chest flies

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

Seated machine shoulder press

Superset

- 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

- Hold the bar with your palms facing down 
- Raise until shoulder height pausing at the top 
- Lower with a slow controlled motion

Straight bar cable front raise

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

Cable rope triceps extensions

SUPERSET

- From incline bench hold a dumbbell in each hand with elbows at the sides of your head
- Bend elbows to drop dumbbells down behind the head
- Extend elbows to return to starting

NEW PUSH DAY

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