Name: Playbook - Hannah Leistikow - W4/D2 Push
Uploaded: 2023-03-28T09:46:00.554Z
Duration: 35 min
Description: W4/D2 Push

BB shoulder press 4x10
BB incline close grip press 4x8
DB alternating front raise 4x12 each arm
Cable low to high fly 3x10
Cable single arm cross tricep extension 3x10 each arm

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

Barbell incline chest press

- Raise the dumbbell until you reach shoulder height
- Lower with a slow and controlled movement
- Repeat with other arm

Alternating dumbbell front raise

- 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

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

Cable single arm tricep extension

W4/D2 Push

Hannah

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