Name: Playbook - Jon Wegman - Monday - Push Day #1
Uploaded: 2023-01-09T19:41:55.005Z
Duration: 60 min
Description: Monday - Push Day #1

Start the week with your favorite “push” exercises

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

Dumbbell Flies

*Laying flat on back
*Steady movement up & through the lift

Dumbbell Bench Press

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell Incline Bench Press

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Close Grip Bench Press

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell Tricep Extensions

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

EZ-Bar Skull Crushers

*10 Reps front raise 
*10 Reps side raise
*Standing Exercise

Dumbbell Front/Side Raise

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell Military Press

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

Monday - Push Day #1

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