Name: Playbook - Justin Howells - W1/D1 Push
Uploaded: 2022-05-19T11:57:16.113Z
Duration: 45 min
Description: W1/D1 Push

Day 1 - Push A

1. Barbell incline bench press 3 x 6-8 
2. Dumbbell flat bench press 3 x 6-8 
3. Mid cable fly 2 x 10-12 
4. Db seated shoulder press 3 x 8-10 
5. Db upright row 3 x 10-12 
6. Incline cable rope skull crusher 3 x 8-10 
7. Rope pushdown 2 x 10-12

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Barbell incline bench press

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

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

Mid cable fly

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated 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

- Press your back into an incline bench
- Start with elbows at 90 degrees in front of you, then straighten your arms to contract the triceps
- Slowly reverse the movement back to starting position

Incline cable rope skullcrusher

- 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

W1/D1 Push

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