Name: Playbook - Jumana Badwan - Monday| Push day (Chest/Delts/Triceps)
Uploaded: 2022-09-05T03:15:26.748Z
Duration: 65 min
Description: Monday| Push day (Chest/Delts/Triceps)

1.DB or BB Flat bench 4x10/8/6/6

SS
2. DB Incline bench press 4x 12/10/8/6
3. Seated lateral raises 4x10-12

Truest:
4. Pec deck fly 4x12-15
5. Push ups 4x10-12
6. Seated chest press machine4x10-12

Tri-set
7. Cable Tricep push down 3x15
8. Reverse grip tricep push down 3x15 
9. Bodyweight or assisted dips 3x8-10

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

Dumbbell lateral raises

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat 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

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

- Begin with hands on the bars and kneeling in the pad
- Lower down until your arms are bent to 90 degrees
- Extend elbows to lift back up

Monday| Push day (Chest/Delts/Triceps)

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