Name: Playbook - George David III - W1/D2 Upper body Push/Cardio
Uploaded: 2023-07-31T19:29:22.231Z
Duration: 60 min
Description: W1/D2 Upper body Push/Cardio

- 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 bench press

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

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

Cable rope triceps extensions

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Lay on your back with a dumbbell in each hand 
- Lower the dumbbells in keeping your elbows close to your sides
- Press the dumbbells back to the starting position

Dumbbell close grip press

Dumbbell lateral raises + Dumbbell close grip press

- 30 seconds sprint
-60 second rest 
- Rest includes a walk not completely stopping 
- Repeat 10 times

Treadmill sprints

W1/D2 Upper body Push/Cardio

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