Name: Playbook - Harry Luii - GVT Push 1
Uploaded: 2024-04-08T03:02:17.872Z
Duration: 45 min
Description: GVT Push 1

Bench 10 reps 10 sets, superset with accessory lifts 2 sets then move onto the next accessory lift (5 in total)

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

*Can used assisted machine as a regression or weighted as a progression

Dips

- Begin on a bench with arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell Flies

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell Pullover

- Keep your core tight
- Spread the rope apart at the top of the movement

Overhead rope tricep extensions

- Start with your arms at about 90 degrees
- Extend your arms engaging your triceps

* Last sets drop set

GVT Push 1

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