Name: Playbook - Ida Jemina - W3/D3 - Phase 1 - Push day
Uploaded: 2024-02-13T13:19:03.642Z
Duration: 60 min
Description: W3/D3 - Phase 1 - Push day

Olivia schmidt

Melissa Johnson

Exzon

I am working for the day when I look as graceful as you hitting abs. 😜 my core needs the most work and it shows when I do these two exercises but I am definitely getting stronger.

Brandi

You know what time it is!! Let's grab some heavy things with our hands and lift them up and down because that's how you make the muscles grow!

If you managed to do all the reps and sets in an exercise last week, you can go one level heavier in weights on that exercise! Small increases of weight throughout the weeks is what gives us those results!

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.

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

Twisting Sit Up DB

W3/D3 - Phase 1 - Push day

Jessica

Wafa

Wendy

W1/D1 - Phase 1 - Full body strength

Tamara

W1/D2 - Phase 1 - Hams, Glutes and Calves

W1/D3 - Phase 1 - Push day

OMG MY LEGS FEEL LIKE JELL-O!!!! 🥵🥵🥵🥵🥵

W1/D4 - Phase 1 - Quads

Näytti pahemmalta mitä oli. Hyvä treeni💪🏻

Sanna Arpiainen

W1/D5 - Phase 1 - Pull day

Happy Monday what a way to start the week strong

Felt great today! More comfortable with the barbell squats 😃

W2/D1 - Phase 1 - Full body strength

That was good, candles are still sore from last week

Calves are burning!!!! Love leg/butt days!

W2/D2 - Phase 1 - Hams, Glutes and Calves

W2/D3 - Phase 1 - Push day

This is the only workout that makes me sweat hard! 😅😅😅😅

Olga

W2/D4 - Phase 1 - Quads

Love your workouts so much! You’re the best!

W3/D3 - Phase 1 - Push day

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