Name: Playbook - Janet Calderon - W4/D4 Push day
Uploaded: 2024-01-02T12:08:54.165Z
Duration: 60 min
Description: W4/D4 Push day

Great push day !! Arms looking a little more lean and muscular 💪🏾😊

Joanne Carrillo

1.) Start off by adjusting the seat of the bench so that the handles are aligned with the upper portion of your chest, keeping your back flat on the back padding and grabbing the handles with an overhand grip, as this will be your starting position.

2.) Slowly press the handles forward until your hands are fully extended and you feel a stretch in your chest muscles.

3.) Hold this position for a count then slowly return back to the starting position.

4.) Repeat for as many reps and sets as desired.

Tips :

1.) Keep your shoulders and lower back against the bench at all times during this exercise.

2.) Refrain from bouncing the handles back on the machine.

Machine incline chest press

Assume a seated position in the machine with the handles set at roughly shoulder height.
Grab the handles with a pronated 
Inhale and press directly overhead.
Slowly lower the handles back to the starting position.
Repeat for the desired number of repetitions

Machine Shoulder Press

Grab the ends of the rope attachment with your thumbs pointing backwards.

Keep your elbows down below your shoulder. You don’t want to raise them to the level of your shoulder.

Then you turn the hands slightly and pull. By turning and rotating out you’re getting the external rotation of the shoulder to hit the rotator cuff which never gets worked in most conventional training programs.

Face Pull

Tricep Pushdown

Superset 1

Set up an adjustable angle bench to 90 degrees and select the desired weight from the rack.
Pick up the dumbbells from the floor using a neutral grip (palms facing in). Position the end of the dumbbells on your knees and sit down on the bench.
Using a safe and controlled motion, kick your knees up one at a time in order to get each dumbbell into place.
Once the dumbbells are in place, rotate your palms so they are facing forward.
Take a deep breath then press the dumbbells overhead by extending the elbows and contracting the deltoids.
Slowly lower the dumbbells back to the starting position (the arms should be roughly 90 degrees or slightly lower depending upon limb lengths).
Repeat for the desired number of repetitions.

Dumbbell Shoulder Press

Stand with feet about shoulder-width apart. Keep the back straight and feet planted flat on the floor. Your arms holding weights should hang down.
Hold the dumbbells or bar across the thighs horizontally, palms facing back toward the thighs. Ensure that you have a firm grip.
Brace the abdominal muscles.
Lift the weights upward, inhaling, with arms out in front and palms facing down. Keep a slight bend in the elbows to reduce the stress on the joints. Pause when the arms are approximately horizontal to the floor and feel the contraction in the shoulders.
Return the dumbbells to the starting position at the thighs with a slow and controlled motion while exhaling.
Repeat the exercise for the number of sets and repetitions in your program.

Front Raises

Superset

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The description of 2 workout videos did not match what was shown in the video. A bit confusing to learn the form and technique.

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Awesome, your workouts are giving me my confidence back

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Struggled with the  leg extension machine so ended up doing a regular barbell hip thrust!

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Another ☝️!!(Dj Khalid voice 🗣) 💪🏾

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Girl im only halfway of this program but i am already waiting for part 2 of this! Truly loving it 😍

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