Name: Playbook - James Whipp - Day 4 - Push pt. 2 (Chest, Shoulders, Triceps)
Uploaded: 2022-02-22T21:54:03.781Z
Duration: 80 min
Description: Day 4 - Push pt. 2 (Chest, Shoulders, Triceps)

1mor

Paul Boehm

Denise Aguiar

Focusing on the Chest, Shoulders and Triceps

- 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 contraction then return to starting position

Smith machine incline chest press

- Begin on an incline bench with arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell incline flies

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Flat dumbbell press

- Start by sitting on a 90 degree incline bench and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable chest flies (Seated)

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

- Raise your arm keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Cable lateral raises

- Hold the dumbbells in front of you with palms facing toward you 
- Keep a slight bend at the elbow
- Raise the dumbbells forward and up to shoulder height 
- Move your arms out to your sides forming a 
- Lower the dumbbells with control
- Reverse the combination back to starting position

Dumbbell front/lateral raise combo

- Lean forward keeping a slight bend in the elbows
- Flex shoulders out into a Y 
- Pause at the top of the motion engaging your rear delts
- Lower with a slow controlled motion

Bent over dumbbell rear delt fly

- Straddle the cable and hold the rope with your palms facing each other 
- Raise your arms forward and up until shoulder height pausing at the top
- Lower with a slow controlled motion

Cable standing rope front raise

- Keep your core tight
- Spread the rope apart at the top of the movement

Overhead rope tricep extensions

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

Cable single arm tricep extension

- 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

Day 4 - Push pt. 2 (Chest, Shoulders, Triceps)

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