Name: Playbook - Jack Iaconelli - W1/D4 Push Day
Uploaded: 2023-03-08T11:06:21.391Z
Duration: 50 min
Description: W1/D4 Push Day

Front Delts, Chest, Tris

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

RIR- reps in reserve (reps away from failure)

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full extension then return to starting position

Plate loaded machine flat chest press

- 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

Cable side laterals

W1/D4 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.

W1/D4 Push Day

More workouts from Jack Iaconelli