Name: Playbook - Jarrett Stod - W1/D1 Weight loss - Push
Uploaded: 2021-12-15T17:33:39.228Z
Duration: 60 min
Description: W1/D1 Weight loss - Push

-Flat bench press 4 x 6
- Sight incline dumbbell press 3 x 6 
- Decline cable fly 3 x 15
- Push-up 2 x to failure
- Dumbbell seated shoulder press 3 x 8 
- Seated barbell shoulder press 3 x 8 
- Dips 3 x 12
- Cable rope tricep extensions 3 x 15
- 20 minute stair master

- 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

- Press the dumbbells straight up reaching full extension
- Come down until your arms reach 90 degrees

Slight incline dumbbell press

- Squeeze arms togther in front of your belly button
- Maintain a tight core and get a good stretch

Decline cable fly

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up (Both sets to 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

- Start by sitting with the barbell at your chest
- Press directly up overhead
- Lower slowly back to starting position

Seated barbell shoulder press

- Lean forward to apply more tension on your chest
- Maintain control and stability

Dips leaning forward

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

Cable rope triceps extensions

Stairmaster

W1/D1 Weight loss - Push

W1/D2 Weight loss - Pull

W1/D3 Weight loss - Legs

W1/D1 Weight loss - Push

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