Name: Playbook - Ivan Ivanov - W1/D1- Push Day
Uploaded: 2021-08-20T13:58:25.469Z
Duration: 60 min
Description: W1/D1- Push Day

Your workout is great, I would just suggest having some more advanced ones. Rock it.

Ricardo Andrade

Fred

Matthew

Isaac 🤙🏼

Welcome to the program my man! Watch the intro video to see how the program works! 

Make sure to share your progress with me a long the way and ask any questions if you need! 

Week 1 day 1 - push work - let’s get it ! 🔥🌪

An intense workout focused on strength and building your chest, shoulders and triceps! Always make sure you warm up well before you get started and follow the guideline given inside your workout! 

Let’s crush it 😃

1. Start in a plank position on your hands and toes 
2. Allow your torso to drop slightly - bringing your shoulder blades together 
3. Push the floor away, spreading your shoulders away from each other as far as you can

Scapular Push Ups

1. Start by lying face down on the floor.
2. Squeeze your shoulder blades together then raise your arms at a 45 degree angle above your head 
3. Point your thumbs up to the ceiling and keep elbows straight - Y’s
4. Repeat the exercise as you have done above this time with your elbows bent and below shoulder level - W’s
5. Repeat the exercise as above but with your arms straight on the side in the T position

T Y W

Warm Up Activation Drill

1) Sit on an incline bench set at 45 degrees.

2) Start by holding the bar over your upper chest with your arms straight and grip slightly wider than shoulder width.

3) Slowly lower the bar until the barbell makes contact with your upper chest.

4) Then press the barbell straight up over your chest until your elbows are locked.

Incline Barbell Chest Press

1.Stand upright holding a dumbbell on one hand at shoulder height, fists outwards, the other arm extended for counter balance.

2.Press the dumbbell overhead, extending your arms fully. Make sure to keep your back flat and remain upright throughout.

3.Complete all reps on one side before switching to the other side.

Dumbbell single arm standing shoulder press

1) Lay on a flat bench with dumbbells in each hand.

2) Bend your elbows at a 90-degree angle so that your forearms are perpendicular to the ground.

3) Press the weights upward until the two weights meet at the top.

4) Pause and lower back to the start position

Dumbbell Flat Chest press

1.Using an object to create an incline with your body, support your body on your toes, legs and arms straight.

2.Keep a close stance ( Diamond Grip), then Lower your chest and elbows bent.

3.Push up to a straight arm, returning to starting position.

4.Return.

Incline Diamond ( Close Grip) Push ups

1.Hold onto an object that's secured like a power cage, squat rack, or cable stand.

2. Be sure to keep your body still so that you don't start swinging to get the weight up, which would reduce the isolation effect.
3. Only Raise up to shoulder Height

Leaning One Side Shoulder Arm Raise

1.Stand upright holding the handles out to each side with your arms straight, palms facing away the body.

2.Raise the handles together until they meet at chest height, keeping your arms straight.

3.Lower the handles returning to starting position.

4.Repeat.

Cable Standing Lower Fly

1.Press the rope attachment down until your elbows are straight and squeeze triceps 
2. Stand tall, abs engaged and upper arms locked at your sides.
3. Bend the elbows and not the shoulders to return to the starting position.

W1/D1- Push Day

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