Name: Playbook - Joseph Bonini - Push | Pull
Uploaded: 2023-06-15T21:23:33.064Z
Duration: 45 min
Description: Push | Pull

Today’s strength session focuses on upper body pushing and pulling movements. We’ll alternate between pushing and pulling movements throughout the session.

- 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

FOR LAST SET…
- Do a set of 8 reps, then drop the weight and go to failure

Dumbbell flat bench press

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- Engage your back as you pull up
- Lower the bar with control

Barbell bent-over row

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

TEMPO: 2 sec descend, 2 sec hold at bottom of each rep.

Lat pulldown

Complete exercises consecutively, then rest.

- 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

TEMPO: 3 sec descend, 2 sec hold for each rep

Cable chest flies

- Grab the bar with an underhand grip
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Cable kneeling underhand grip lat pulldown

Cable Flys | Cable Row

Complete exercises consecutively, then rest BUT ONLY FOR 15 SECONDS.

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Push | Pull

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