Name: Playbook - Joey Miuccio - W3/D1 PUSH
Uploaded: 2023-12-29T20:33:18.781Z
Duration: 71 min
Description: W3/D1 PUSH

Matt

Absolute BEAST of a workout🔥 Feeling great

Noah Smith

- 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

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

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

cable fly (low to high)

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

Seated side lateral raise

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the bar toward the top of your head
- Extend your arms back up to starting position

bar skull crushers

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

machine shoulder press

- Keep your elbows close to your body
- Adjust chair until your arms are at about 90 degrees
- Push through your hands extending your engaging your triceps when pushing down

Machine dips

- Adjust reverse fly machine to correct height
- With slightly bent arms use your rear delts to pull your arms back
- Slowly release

Machine reverse fly

Machine DIPS/ reverse fly

W3/D1 PUSH

Ron Macmullen

May I recommend to have a camera angle form the top of yourself so we can see arm angles

First day in the program this was a great pump!

Edin

W1/D1 PUSH

Jason Spates

It was great muscles are sore but not extreme I feel good

Victor

W1/D2 PULL

Danny Jacks

Oscar

W1/D3 LEGS

W2/D1 PUSH

W2/D2 PULL

Great leg workout. I don’t have the weight machines so I appreciate the free weight exercises.

W3/D1 PUSH

Community

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