Name: Playbook - Gabriel Valantino - SATURDAY (PUSH)
Uploaded: 2022-12-26T17:31:30.441Z
Duration: 60 min
Description: SATURDAY (PUSH)

- high to low cable fly
- low to high cable fly
- incline db press
- flat machine press
- db front raise
- seated Y raise
- tricep rope extensions

- 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

High to low Cable chest flies

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

Low to high cable chest fly’s

- Roll back shoulder blades and arch back
- keep feet firmly planted on the ground
- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline press

- Keep your back flat against the pad
- Angle your elbows down slightly 
- Control the negative and squeeze at the top

Plate loaded flat chest press

- From a seated position
- Raise the dumbbells forward and up to shoulder height
- Keep a slight bend at the elbows

Dumbbell seated front raise

-  From a seated position with a neutral spine
- With a dumbbell in each hand flex shoulders in a Y motion

Seated bent over dumbbell Y raises

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps
- slight twist at the end of the movement

SATURDAY (PUSH)

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