Name: Playbook - Gabriel Valantino - TUESDAY (PUSH)
Uploaded: 2022-12-26T17:31:30.428Z
Duration: 65 min
Description: TUESDAY (PUSH)

- mid chest fly
- incline db press
- incline db fly
- side machine press
- front raise
- seated lateral raise (last set dropset)
- cable rear row

- 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

Mid Cable chest flies

- 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 shoulder blades rolled back
- back arched
- Keep bend in elbow constant throughout the full ROM
- Achieve a good stretch at the bottom
- squeeze each rep and control negative

Incline dumbbell flies

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

Side flat chest press variation

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

Dumbbell seated front raise

- 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

- Bend over to 90 degrees 
- Raise the cable engaging the back of your shoulders
- Lower slow and controlled back to starting position

TUESDAY (PUSH)

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