Name: Playbook - BodyByBerg - Push Week 4, Day 1
Uploaded: 2022-10-09T14:24:27.940Z
Duration: 60 min
Description: Push Week 4, Day 1

5% increase in weight from last week
- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

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

Barbell military press

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

Dumbbell lateral raise

- Point your elbows to the ceiling 
- Bending at the elbow lower the bar towards your head
- Fully extend up contracting your triceps

Incline preacher bar skull crushers (narrow)

Push Week 4, Day 1

Ricky

Matthew

Ruben

Push: Week 1, Day 1

Pull Week 1, Day 2

Legs Week 1, Day 3

Push Week 1, Day 5

Pull Week 1, Day 6

Legs Week 1, Day 7

Push Week 2, Day 1

Pull Week 2, Day 2

Legs Week 2, Day 3

Push Week 2, Day 5

Pull Week 2, Day 6

Legs Week 2, Day 7

Push Week 3, Day 1

Pull Week 3, Day 2

Legs Week 3, Day 3

Push Week 3, Day 5

Pull Week 3, Day 6

Legs Week 3, Day 7

Pull Week 4, Day 2

Legs Week 4, Day 3

Push Week 4, Day 5

Pull Week 4, Day 6

Legs Week 4, Day 7

Push Week 4, Day 1

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