Name: Playbook - Hannah Leistikow - W1/D2 Push
Uploaded: 2023-03-28T09:46:00.502Z
Duration: 35 min
Description: W1/D2 Push

DB bench press 4x10
DB seated shoulder press 3x12
Cable rope tricep extension 3x15
Machine seated chest fly 4x10
DB lateral raise 4x10

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat 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

- 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

- 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

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