Name: Playbook - Kololia Atoa - PUSH DAY
Uploaded: 2023-05-08T16:17:52.087Z
Duration: 60 min
Description: PUSH DAY

- From a flat bench and a dumbbell in each hand
- Lower dumbbells down to 90 degrees at the elbow, keeping wrists neutral
- Straighten elbows and press back up

Dumbbell chest press

- 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

- Lay face down on an incline bench with a dumbbell in each hand
- Raise the dumbbells forward
- Lower to starting position

Incline dumbbell front raises (prone)

- Half kneeling stance 
- Press the cable up until your reach full extension 
- Lower slowly

Single arm shoulder press with leg dip

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

Cable single arm tricep extension

- Sit talk slight lean forward, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Machine tricep pushdown

PUSH DAY

Bis & Tris

Kololia

When I think im going to breeze by in the gym I just pull up a different workout and die all over again. Love that it has variety and targets so many different muscles.

PUSH DAY

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