Name: Playbook - Ida Jemina - W1/D3 - Phase 1 - Push day
Uploaded: 2024-02-13T13:19:03.595Z
Duration: 60 min
Description: W1/D3 - Phase 1 - Push day

Wendy

Tamara

Olivia schmidt

Love this push day…feeling the “push” … lol!💪🏻💪🏻💪🏻

Terri

Kädet tärisee, kiva treeni taas💪🏻👏🏻

Sanna Arpiainen

Great videos! Perfect form. An effective push workout with nice variety.

Lori Long

Exzon

Triceps were shaking!!!! Gotta get rid of that mommy flab on the back of my arms! 😂

Melissa Johnson

Ahhhhhh so hard for the 2 finale exercise on abs😣

Haleema

Anonymous

shreya

Nice upper body pump! Core work was a bit challenging after arms feeling dead, ha!

Jasmine

Brittney

It was perfect as always 🥰👍🔥 thank you

Monika

Lori

Different exercises that were cool! Looking forward to the next one

Evelyn

This was a great switch up to my normal routines. I typically train body parts per day so it was nice to mix in all the push workouts.

Brandi

Darlene

Rocca

Today is the time to push! We will train the upper body muscles that perform pushing movement and we will utilize vertical and horizontal work to really pump all those muscles up!

Before each exercise start with warming up. Do at least 3 warm up sets per exercise prior to working sets. Perform the warm ups with light weight and add more weight  to each warm up set.

Start with weights that are challenging but allow you to perform all the prescribed sets and reps with good form. If you manage to do all the reps and sets in an exercise, you get to increase the weight on next week's session. Small increases of weight throughout the weeks is what you should aim for as that gives us those results!

Alternatively you can perform this exercise with a barbell or dumbbells.

-Position the smith bar and bench in a way so you are able unhinge the bar and lower it to your chest in a safe manner
-Unlock the bar and lower it until you reach your chest
-Push to raise the bar up until your arms are extended (you do not need to lock your elbows out!)

Target: upper chest.

Incline Bench Press Smith

- Take weights and lie down on a bench
- Hold the weights right against your chest. Be sure to press the weights together throughout the motion.
- Keeping the weights pressed firmly together push the weights up towards the ceiling
- Bring the weights back down in a controlled manner

Target: chest.

Lying Svend Press

- Seated or alternately standing up hold dumbbells in each hand on shoulder level with palms towards your face
- Press the weights up towards the ceiling and rotate your palms away from you while you extend your arms
- Bring the weights back down and rotate your palms towards your face again

Target: shoulders.

Arnold Press

Remember to perform all sets and reps with both sides!

- Standing with feet together while supporting yourself at a slight angle with one arm, hold a dumbbell in the other hand.
- Bring the dumbbell up to shoulder press position
- Perform shoulder press by pushing weight towards the ceiling and returning it back down to the starting position.
- Perform desire rep count

Target: Shoulders

Diagonal Single Arm Shoulder Press

-Lying on a flat bench with a barbell.
-Extend your arms and hold the barbell directly in front of your chest in an overhand grip (palms facing away from your body). This is your starting position. 
- While keeping your shoulders as still as possible, bend your elbows to lower the barbell towards your forehead.
-Using your triceps, extend your elbows to return to the starting position, ensuring that your shoulders, elbows and wrists remain in line with one another at all times. Repeat for the specified number of repetitions.

Target: Triceps

Lying Tricep Extension

-Grasp the grips with palms facing upward and your elbows bent at 90 degrees
-Keeping your elbows locked in position to isolate your triceps, pull the cable down towards your hips until your arms are fully extended
-Return to 90 degrees in a controlled manner, maintain strict elbow position

Target: Triceps

Underhand Triceps Pushdown

This exercise is so amazing! Alternatively you can perform this exercise with a dumbbell as well!

-Start on your back with knees bent and grab the smith bar with both hands shoulder width apart
-Sit up while pushing the bar above your head in a controlled manner (try to only utilize your abs and avoid pulling on the bar!)
-Return to the starting position in a controlled manner to complete the repetition

Target: Abs

Sit up Smith

Each sit up counts as rep!

- Lie on your back with knees bent and heels on the floor
- Hold a weight in your hands and keep your arms extended upwards
- Sit up by engaging your abs
- Twist to the side on top
- Come back down with a controlled motion
- Repeat with a twist to the other side

Target: Abs and obliques

W1/D3 - Phase 1 - Push day

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