Name: Playbook - Joey Miuccio - W6/D1 PUSH
Uploaded: 2023-12-29T20:33:18.889Z
Duration: 61 min
Description: W6/D1 PUSH

Matt

- 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 with your arms at about 90 degrees 
- Extend at your elbows bringing the bar down 
- Bend the elbows and control weight back to starting position

Revers grip tricep extension

- 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

- With the pulley set high on the rack
- Pull the cable towards your face with elbows flared outward
- Slowly reverse the movement back to starting position

Cable rope high face pull

- In a seated position hold dumbbell in both hands
- Bend at the elbow to 90 degrees and dumbbells behind the head
- Straighten elbows to raise the dumbbells up

DB seated overhead tricep extensions

- Keep bend in elbow constant throughout the full ROM
- Achieve a good stretch at the bottom

Incline dumbbell flies

W6/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.

W6/D1 PUSH

Community

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