Name: Playbook - Jarrett Stod - W4/D1 Muscle growth - Push
Uploaded: 2021-12-14T21:55:51.188Z
Duration: 60 min
Description: W4/D1 Muscle growth - Push

- Flat bench press 3 x 6, 1 x 15
- Slight incline dumbbell press 4 x 12
- Incline cable fly 3 x 15
- Chest machine fly 3 x 15 last set to failure
- Seated barbell shoulder press 3 x 10 
- Dn lateral raises 4 x 12
- Cable rope tricep extensions 3 x 15
- Dips  3 x to failure
- Push-ups 2 x to failure

- 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

- Keep your core tight and your back straight. 
- Bring your hands up and together squeezing your pecs
- Lower slowly

Incline cable fly

- 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

- 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

W4/D1 Muscle growth - Push

W1/ D6 Muscle growth - Legs

Cycle 3. Made it through and pressing forward!

W4/D1 Muscle growth - Push

More workouts from Jarrett Stod