Name: Playbook - Nathaniel O'Hare - Push day
Uploaded: 2023-02-04T14:37:42.712Z
Duration: 70 min
Description: Push day

This is a chest-delt focused workout enjoy

- Set the Airdyne bike so your knees are slightly bent when extended
- Place your hands on the handles and begin to pedal
- Use both your arms and your legs to increase speed

Airdyne bike

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Chest fly machine

- 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

- Push through your heels raising your hips off the ground
- Engage your glutes at the top
- Press the dumbbells up engaging your chest 
- Lower with a slow controlled motion

Dumbbell bridge chest press

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Rear delt cable fly

- Start by sitting with the barbell at your chest
- Press directly up overhead
- Lower slowly back to starting position

Seated barbell shoulder press

- Keep elbow slightly bent 
- Raise until you reach shoulder height

Single arm standing side laterals

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

Dumbbell lateral raises

Shoulder press machine

- Begin with a dumbbell in each hand
- Curl dumbbells up towards your shoulders engaging your biceps
- One dumbbell will hold at the top of the curl engaged as you lower and re-curl the opposite arm
- Switching back and forth for time or reps

Dumbbell ISO bicep curls

- With your arms extended holding the weight overhead
- Lift your shoulder blades off the floor then lower back down
- Keep your core engaged

Weighted overhead crunches

- Lying on your back with your knees stacked over your hips, legs bent to 90 degrees 
- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the floor

Push day

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