Name: Playbook - Livin Toned - Push day 2
Uploaded: 2022-05-23T18:16:55.576Z
Duration: 90 min
Description: Push day 2

Overall push training, with more emphasis on shoulders than the last one. 

Can’t lie we all want bigger wider shoulders so let’s not waste any and get into it 💪🏾

The set up is very important on this exercise, have your bench 3-4 notches down from 90 degrees. 

The bar should end up around the middle of your collar bone and the bottom of your chest. So anywhere in the middle will be good!

Keep it slow and controlled on the way down and explosive on the way up

Inclined smith machine press

Make sure you are pressing with as much of downward angle as possible, also try “jamming” your bicep into the side of your chest

Decline cable presses

Here you want to make sure you are not pressing directly to your sides, your elbows need to be facing the “core need of the room” which will keep them at about a 45 degree angle. 

Make sure you are getting a large range of motion

Overhead machine presses

Can be done with cables or with a dumbbell. Make sure you are leaning against a bench so that your lower back and core don’t become a limiting factor.

Y cable flys

Make sure your elbows are locked in by your side, and if your shoulders roll forward, you need to use 2 rope extensions

Go all the way up and squeeze your triceps at the bottom of the extension

Rope tricep extensions

Make sure your set up is good, you need to focus on bending your spine backwards and also bending your spine forwards (a crunch). Don’t rush the movement, stretch the muscles and squeeze it hard when you crunch

Machine crunch

Push day 2

Julie

Leg day 1

it’s a lot more intense once you reduce the sets and focus on your movement which i wasn’t doing before so 👍🏿

Albert

Great workout! I feel my back is gonna be sore tomorrow

Pull day 1

Push day 1

Leg day 2

Quite intense, focusing on mind-Muscle connection when doing this was worth it! 10/10 would recommend

Push day 2

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