Name: Playbook - Nathaniel O'Hare - W1/D1 Day 1 push day
Uploaded: 2022-08-04T18:01:14.164Z
Duration: 75 min
Description: W1/D1 Day 1 push day

This is gonna show to do fasted cardio you do not have to be free to change up the workouts as you go or add more sets and reps, only thing I would encourage would be the warmup.

Am Fasted treadmill incline walk

- Holding your legs up at 45 degrees 
- Sit up and reach for your toes with both hands

Toe ups abs

Afternoon

Treadmill warmup

- 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

Chest press machine

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Flat dumbbell press

Chest fly cable

- 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

Dumbbell seated shoulder press

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell seated lateral raise

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

- Hold bar with an underhand grip
- Curl bar towards your shoulders
- Lower back down and repeat

W1/D1 Day 1 push day

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