Name: Playbook - Julia Taylor - W5/D1 PUSH
Uploaded: 2021-11-10T18:26:55.425Z
Duration: 90 min
Description: W5/D1 PUSH

- Start by lying down with the barbell directly above you
- Arch your back, Have 3-Points of Contact (Upper Back, Butt and Feet Flat on the Floor)
- Pinch your Shoulders together and stick your chest up
- Elbows will be 45 Degrees
- Lower down until the bar touches under your chest/under your boobs
- Press up engaging your chest
- Bar Should Move in a some what J pattern, above your neck/head when extended and Down and below your chest at the bottom


Set 1: Warm Up 1 Set 30% of load for 3 reps
- Set 2: Warm Up 1 Set 50% of load for 3 reps
- Set 3: Warm Up 1 Set 70% of load for 3 reps
- Set 4: Working Sets - 3 sets Moderate weight for 12 reps (last 3 are hard)

(5lbs Heavier Than Last week)

Barbell bench press

- Start by lying down with the barbell directly above you
- Arch your back, Have 3-Points of Contact (Upper Back, Butt and Feet Flat on the Floor)
- Pinch your Shoulders together and stick your chest up
- Elbows will be 45 Degrees
- Lower down until the bar touches your upper chest/boobs
- Press up engaging your chest
- Bar Should Move straight up


Set 1: Warm Up 1 Set 30% of load for 3 reps
- Set 2: Warm Up 1 Set 50% of load for 3 reps
- Set 3: Warm Up 1 Set 70% of load for 3 reps
- Set 4: Working Sets - 3 sets Moderate weight for 12 reps (last 3 are hard)

(5lbs Heavier Than Last week)

Incline Barbell Bench Press

- Hands should be right outside of shoulder width
- Stand with a hip/shoulder width stance and knees slightly bent
- Can also be done seated
- Chest up
- Elbows slightly in front of you (not completely flared out)
- Squeeze your core (do not hyperextend at the top)
- When pushing up, Bring your head through the “window”

- Set 1: Warm Up 1 Set 50% of load for 3 reps
- Set 2: Warm Up 1 Set 70% of load for 3 reps
- Set 3: Working Sets - 3 sets Moderate weight for 12 reps (last 3 are hard)

(5lbs Heavier Than Last week)

Barbell OverHead Press (OHP)

- On a flat bench with your arms extended, Slight bend in your elbows and palms facing each other
- Arch your Back and Pinch your Shoulders together so your Chest is up
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together


*choose a weight that is difficult on the last 3-4 reps*

(5lbs Heavier Than Last week)

Dumbbell chest fly (flat)

- Grip the head of the Dumbbell by making a triangle with your pointer fingers and thumbs
- Tilt your head forward
- Go down and up while locking out completely at the top



*choose a weight that is difficult on the last 3-4 reps*

Dumbbell Tricep Over Head Press

-Long Rope
-Step slightly away from the cable
-Lean forward slight
-Tuck your elbows into your sides
-Keep your hands apart the whole time
-Lock out completely at the end
-Full Squeeze at the end


*choose a weight that is difficult on the last 3-4 reps*

Cable Tricep Extensions

W5/D1 PUSH

Difficult! My arms are killing me! Fantastic for getting back into the gym though!

W5/D1 PUSH

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