Name: Playbook - Ida Jemina - W9/D3 - Phase 3 - Push Day
Uploaded: 2024-02-13T13:19:03.909Z
Duration: 60 min
Description: W9/D3 - Phase 3 - Push Day

Distracted by the game being on, but we got it done 😂

Melissa Johnson

That was a hard push day loved it 💕🔥👍💪

Kelsey

Taru

Brittney

Let's go team! A brand new workout to crush! 😍👊 It's time to give some extra love for shoulders, chest, triceps and abs! The superset for shoulders is my favorite and the tricep extension drop set is absolutely fire! Let's push today!

Before each exercise start with warming up. Perform the warm ups with light weight before moving to bigger weights.

#trainwithida

Perform exercises A and B back to back without taking a break in between. Take a break after both exercises are done.

- Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.
- Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
- Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest. Be sure to maintain full control of the dumbbells at all times. This will be your starting position.
- Use your chest to push the dumbbells up. Squeeze your chest on top, hold for a second and then begin coming down slowly.

Target: Chest

Dumbbell Bench Press

- Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.
- Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other. Raise the dumbbells up like you're pressing them, but stop and hold just before you lock out. This will be your starting position.
- With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
- Return your arms back to the starting position as you squeeze your chest muscles. Tip: Make sure to use the same arc of motion used to lower the weights.

Target: Chest

Dumbbell Flyes

Superset: Bench Press + Flys

Every rep counts! 10 reps per side = 20 reps total.

-Sit on a bench with your feet pointed straight ahead and your feet placed flat on the floor.  
-Hold dumbbells, one in each hand, at shoulder level with your palms facing out.  With your arms positioned slightly in front of your ears, press Both dumbbells over your head, fully extending your arms.
-  Hold the top position and then return a single  dumbbell back to the starting position.  Repeat the exercise with the opposite arm.

Target: Shoulders

Overhead Press with Alternating Arms

-Sit on a bench with your feet pointed straight ahead and your feet placed flat on the floor.  
-Hold dumbbells, one in each hand, at shoulder level with your palms facing out.  With your arms positioned slightly in front of your ears, press Both dumbbells over your head, fully extending your arms.
-  Hold the top position and then return back to the starting position. 

Target: Shoulders

Overhead Press

Shoulder Press Superset

- Grasp a dumbbell with both hands and hold it overhead at arm's length. The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hand should be facing inward. This will be your starting position 
- Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semi-circular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move.
- Go back to the starting position by using the triceps to raise the dumbbell.
- Repeat

Failure: Perform as many repetitions as you can until there is no longer enough strength in your muscles to perform any more repetitions. This is what "failure" means, when you fail to perform any additional repetitions because you have successfully exhausted the muscles to the point that they aren't able to perform another repetition during the set.

Target: Triceps

Triceps Extension Drop Set

Triceps Extension DROP SET

- In a seated position ( or alternatively in a standing position), with dumbbells in each hand, lean forward until approximately 45 degrees angle 
- While keeping the upper arms stationary, extend your arms by squeezing the weights up by engaging the triceps muscles, only the forearms should be moving
- Bring the weights back down with a controlled motion

Failure: Perform as many repetitions as you can until there is no longer enough strength in your muscles to perform any more repetitions. This is what "failure" means, when you fail to perform any additional repetitions because you have successfully exhausted the muscles to the point that they aren't able to perform another repetition during the set.

Seated Tricep Kickback

- Lay on your back with arms and legs fully extended
- Simultaneously bring your arms and legs up towards the ceiling
- While keeping your arms and legs fully extended throughout the exercise tap your legs with your hands on the top
- Return to starting position

V-Ups

- Lying down on your back with feet elevated with knees bent while keeping your arms extended on your sides perform a crunch by engaging your abs

Tuck Crunch

- Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch.
- Now place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock your fingers behind your head.
- While pushing the small of your back down in the floor to better isolate your abdominal muscles, begin to roll your shoulders off the floor and move your body in a circular motion. Returning the opposite direction.
- Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. At the top of the movement, contract your abdominals hard and keep the contraction for a second. Tip: Focus on slow, controlled movement - don't cheat yourself by using momentum.

W9/D3 - Phase 3 - Push Day

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