Name: Playbook - Justin Howells - Phase 2 Push B (Chest Hypertrophy)
Uploaded: 2022-06-20T14:20:40.332Z
Duration: 75 min
Description: Phase 2 Push B (Chest Hypertrophy)

Incline DB Press 4 x 10-12
Decline Machine Press 4 x 12-15
Mid Cable Fly 4 x 15-20
Cable SA Lateral Raise 3 x 12-15
Seated Lateral Raise 3 x 15-20
Close Grip Bench 4 x 8-10
OH Rope Ext 4 x 10-12

- 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

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position

Plate loaded machine decline chest press

- Squeeze arms togther in the middle of your chest
- Maintain a tight core and get a good stretch

Mid cable fly

- Raise the cable with a slight bend at the elbow
- Raise until you reach shoulder height

Cable single arm lateral raise

- 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

- Start by lying down with hands around shoulder width apart or just inside of that
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip bench press

- 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

Phase 2 Push B (Chest Hypertrophy)

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