Name: Playbook - Justin Howells - W4/D3 Push
Uploaded: 2022-05-18T23:27:25.737Z
Duration: 45 min
Description: W4/D3 Push

Day 3 - Push

1. Db incline bench press 3 x 8-10 
2. Machine chest press 3 x 10-12 
3. Low to high cable fly 2 x 12-15 
4. High to low cable fly 2 x 12-15 
5a. Seated Db front raise 3 x 12-15
5b. Dumbbell lateral raises 3 x 12-15 
6. Cable rope overhead tricep extensions 3 x 10-12 
7. Cable reverse grip tricep pushdown 3 x 12-15

- 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

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

Machine chest press

- Keep your core tight and your back straight. 
- Bring your hands up and together squeezing your pecs
- Lower slowly

Low to high cable fly

- Squeeze arms togther in front of your belly button
- Maintain a tight core and get a good stretch

High to low cable fly

5a. Seated Db front raise 3 x 12-15
5b. Dumbbell lateral raises 3 x 12-15

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Seated DB front raises

- Raise your arm keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell lateral raises

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

W4/D3 Push

Great Workout, looking forward to the program, day 1 completed

Daniel

Aaron

W1/D1 Upper

W1/D2 Legs & Abs

Jack

Eddie

Great workout today!  Chest and triceps are feeling big

Josh

W1/D3 Push

W1/D4 Pull

W1/D5 Legs & Abs

Jesse

W2/D1 Upper

W2/D2 Legs & Abs

These push days are excellent Justin!  Upper chest and arms feel pumped and swollen

W4/D3 Push

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