Name: Playbook - Jon Wegman - Push Day 1
Uploaded: 2022-12-27T13:28:48.022Z
Duration: 45 min
Description: Push Day 1

Brennon Relaford

Push Day #1

Monday Workout 

Chest
Triceps 
Shoulders

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

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell Tricep Kickbacks

- 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

Straight Bar Military Press

- Hold the dumbbells in front of you with palms facing toward you 
- Keep a slight bend at the elbow
- Raise the dumbbells forward and up to shoulder height 
- Move your arms out to your sides forming a 
- Lower the dumbbells with control
- Reverse the combination back to starting position

Dumbbell Front/Side Raise

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Push Day 1

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