Great workout to start this program off! 5⭐️

Dylan

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

-Set both pulleys as high as possible and select the desired weight.
-Grasp both handles with a neutral grip and take a step forward to split the stance.
-Press the handles to lockout while flexing the pecs and extending the elbows.
 -Keep a slight bend in the elbows, move entirely at the shoulder joint, and slowly allow the arms to open while the pecs stretch.
-Return to the starting position by flexing your pecs and bringing the handles together at bellybutton height.
-Slowly lower back to the starting position and repeat for the desired number of repetitions.

High to low cable chest fly

- 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

- Hold the dumbbells in front of you with palms facing toward you 
- Maintain a bend in your elbows 
- Raise the dumbbells laterally and up to shoulder height
- Hold one arm at the top while you lower and re-raise the opposite arm
- Alternating back and forth

Dumbbell alt. iso lateral raise

- 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

-Grab the dumbbell on one side so that both your palms are under the plate.
-Stand straight with your feet hip-width apart.
-Hold the dumbbell in front of you at thigh level.
-Keep your back straight and shoulder blades slightly pressed back.
-Keeping the rest of your body still, gently curl the weight towards your chest.
-Ensure that the top of the dumbbell faces straight up throughout the motion.
-Contract your arms at the peak of your movement.
-Slowly lower the dumbbell to the starting position.
-This is one repetition.

Waiter curls

Superset

W1/D1  MONDAY | Push Day

W1/D2 WEDNESDAY | Pull Day

W1/D1 MONDAY | Push Day

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