Name: Playbook - Kieon Dorsey - PUSH DAY
Uploaded: 2021-11-08T05:56:38.939Z
Duration: 60 min
Description: PUSH DAY

Today we’ll work all muscles upper body responsible for PUSHING. Chest, Shoulders, & Triceps!!

Today we’ll work all muscles upper body responsible for PUSHING. Chest, Shoulders, & Triceps!!

DB Bench Press
DB Chest Fly
DB Kickbacks
Jumping Jacks

*Target 15 every set, last set push til failure perform dropset on last set if you’re really hungry*

DB Bench Press

DB Chest Fly

Single Arm DB Kickbacks

Jumping Jacks

1st Play

DB Push Press
DB Lateral Raise
Rope Tricep Extension
Plank

*Target 15 every set, last set push til failure perform dropset on last set if you’re really hungry*

DB Push Press

DB Lateral Raise

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope Tricep Extension

Forearm Plank

2nd Play

DB Incline Press
DB Incline Skull Crusher
Alternating DB Front Raises
Negative Sit-ups

*Target 15 every set, last set push til failure perform dropset on last set if you’re really hungry*

DB Incline Press

- 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

DB front raises

- Lying on an incline bench
- Raise dumbbells above you to full arm extension
- Hinge at the elbow lowering the dumbbells over and behind your head
- Extend your arms back up activating your triceps

PUSH DAY

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