Name: Playbook - Hannah Leistikow - W3/D2 Push
Uploaded: 2023-03-28T09:46:00.540Z
Duration: 35 min
Description: W3/D2 Push

DB bench press 4x12
DB close grip incline press 4x10
Arnold press 4x10
DB upright row 3x12
Cable straight bar reverse grip extension 3x12
Cable rope OH extension 3x10

- 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

- Adjust bench to 45 degrees
- 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 incline press

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

Reverse grip straight bar extension

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Cable rope overhead triceps extensions

W3/D2 Push

Hannah

W3/D2 Push

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