Name: Playbook - Jarrett Stod - W1/D1 Weight loss - Push
Uploaded: 2021-12-15T17:42:38.529Z
Duration: 60 min
Description: W1/D1 Weight loss - Push

- Flat bench press 3 x 6, 1 x 15
- Slight incline dumbbell press 4 x 12
- Chest machine fly 3 x 15 last set to failure
- Seated barbell shoulder press 3 x 10 
- Db lateral raises 4 x 12
- Cable rope tricep extensions 3 x 15
- Dips  3 x to failure
- 30 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

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Chest fly machine (last set to failure)

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

Seated barbell shoulder press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral raises

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

Cable rope triceps extensions

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

Dips leaning forward

Stairmaster

W1/D1 Weight loss - Push

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W1/D1 Weight loss - Push

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