Name: Playbook - Kolton Smith - PUSH DAY (SHOULDER FOCUSED)
Uploaded: 2024-02-22T01:57:01.911Z
Duration: 60 min
Description: PUSH DAY (SHOULDER FOCUSED)

PUSH DAY chest shoulders and triceps! Focusing on the frame today!

- 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
- Go until failure

Incline smith machine bench 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 incline chest press

- Standing with the dumbbells on your sides
- Bring dumbbells from ur hips across your body and squeeze ur chest and alternate

Dumbbell chest fly (standing)

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height

Dumbbell lateral raises

- With the outside arm, cable crossing your body 
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height  
- Complete desired reps then repeat on the opposite side

Cable leaning single arm lateral raise

- Raise the dumbbells until you reach shoulder height
- Lower with a slow and controlled movement

Dumbbell front raise

- Hold the rope with your palms facing each other
- Raise until shoulder height pausing at the top 
- Lower with a slow controlled motion

Rope cable front 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

- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

- 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

PUSH DAY (SHOULDER FOCUSED)

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