Name: Playbook - Justin Howells - Phase 1 Push (Shoulder & Tricep Focus)
Uploaded: 2022-06-20T14:20:40.229Z
Duration: 75 min
Description: Phase 1 Push (Shoulder & Tricep Focus)

Push (Shoulder & Tricep Focus)

Machine Press 4 x 6-12
Incline DB Press 4 x 15,12,10,8
Military Press 4 x 8-12
Superset:
Upright Row 4 x 10-15
DB Lateral Raise 4 x 10-15
Rope OH Tricep Ext 4 x 8-12
Reverse grip Ext 4 x 10-15
Rope Pushdown 4 x 10-20

- Keep your back flat against the pad
- Angle your elbows down slightly 
- Control the negative and squeeze at the top

Machine chest 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

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

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

Seated side lateral raise

Superset

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Cable rope overhead triceps extensions

- Stand tall, abs engaged and upper arms locked at your sides
- With an under hand grip, extend arms until your elbows are straight
- Bend the elbows to return to the starting position

Cable reverse grip tricep pushdown

- Stay upright and don't allow for your shoulders to overpower
- Push the rope down engaging your triceps
- Spread rope apart at the bottom for a deeper contraction

Phase 1 Push (Shoulder & Tricep Focus)

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