Name: Playbook - Joseph Bonini - Push | Incline Walk
Uploaded: 2023-06-15T21:26:37.814Z
Duration: 70 min
Description: Push | Incline Walk

This workout focuses on upper body strength and ends with an incline walk. The format for this workout starts with chest presses, followed by upper body accessory work. We’ll end with a low-moderate intensity incline walk.

Welcome to the program🤝

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

Complete exercises consecutively, then rest. For final set, perform a drop set (drop the weight 2x).

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

Cable bicep curls

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

Arm Blaster Superset

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable chest flies

Complete exercises consecutively, then rest.

- 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

Dumbbell seated Arnold press

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

NOTE THIS WEEK
* 2 SEC PAUSE AT TOP OF EACH REP

Dumbbell side raise

Shoulder Superset

- 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

Adjust the incline and speed to a moderate intensity. 

This should be somewhat challenging; 6/10 effort

Push | Incline Walk

More workouts from Joseph Bonini