Name: Playbook - Jack Iaconelli - W1/D1 Push Day
Uploaded: 2023-03-08T11:46:26.975Z
Duration: 55 min
Description: W1/D1 Push Day

I had to change some of the workouts since I didn’t have some of that equipment but other than that it was good.

Sickooo Mode

Chest, Triceps, Side Delts

All weight at 70% of 10 Rep max
All reps are 3 RIR

RIR- reps in reserve (reps away from failure)

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press

- Keep your elbows close to your body
- Come down until your arms are at about 90 degrees
- Push through your hands extending your engaging your triceps to come up

Use Bodyweight if you can not hit 10 reps

Weighted dips

- With the outside arm, cable across your body, arm fully extended 
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position  
- Work both sides

Cable side laterals

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

W1/D1 Push Day

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