Name: Playbook - Mariana Morais - Push Day
Uploaded: 2022-02-01T04:30:10.357Z
Duration: 60 min
Description: Push Day

Feel good and strong after. Not super sweaty but a good burn

Amanda

Tarsha

One of my favorite workouts to do!! My third time doing this workout circuit and I'm in love😍

Eliza

All exercises will have a “push” motion, meaning you are working your muscles as they draw away from your body, not as they come in. 💪🏽

⭐️Add weight each set
- In a seated position with dumbbells in each hand
- Elbows bent to 90 degrees
- Straighten elbows pressing dumbbells overhead 
- Lower back to starting position with control

DB seated shoulder press

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

⭐️Add weight each set
- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

⭐️Add weight each set
- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral raises

⭐️Add weight each set
- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide push up

Stairs

Push Day

Raquel

Molly

Back & Biceps

Laura

Oline

Shoulders & Triceps

Back & Abs

Brittany

Chest Workout

cassandra

Really enjoyed this!!!! Very good burn! Arms and back feel pumped. 💪

Push Day

Community

More workouts from Mariana Morais