Name: Playbook - Jack Iaconelli - W1/D1 Push Day
Uploaded: 2023-03-08T11:45:03.467Z
Duration: 55 min
Description: W1/D1 Push Day

Bench, Chest, Triceps, Side Delts

Bench at 65,75,85% 1 rep max


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

RIR- reps in reserve (reps away from failure)

*First Set At 65% 1RM
*Second set at 75% 1 RM
*Third Set at 85% 1 RM

- 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

- AKA Machine Press
-Keep your back flat against the pad
- Angle your elbows down slightly 
- Control the negative and squeeze at the top

Plate loaded flat chest press

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck chest fly’s

- 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

W1/D1 Push Day

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