Name: Playbook - The Agoge - Session 3
Uploaded: 2022-10-08T20:03:27.502Z
Duration: 35 min
Description: Session 3

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position

Machine Incline Chest Press

- Start in a standing position, hold a dumbbell in each hand with your arms bent to 90 degrees, elbows outside the shoulders
- Press the dumbbells overhead to full arm extension
- Lower the dumbbells with control

DB Standing Shoulder Press

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable Chest Flies

- Stand in a standing position with a dumbbell in each hand
- Raise the dumbbells laterally up to shoulder height with a slight bend at the elbows
- Lower the dumbbells with control

DB Lateral Raises

- Stand tall with a dumbbell in each hand
- Raise the dumbbells forward and up to shoulder height with a slight bend at the elbows
- Lower the dumbbells with control

DB Front Raises

Circuit

Session 3

Warm up

Recovery

Session 1

Session 2

Session 4

Session 5

Session 6

Active Recovery Day

Session 7

Session 8

Session 9

Session 10

Session 11

Session 12

Session 13

Session 14

Session 15

Session 16

Session 17

Session 18

Session 19

Session 20

Session 21

Session 22

Session 23

Session 24

Session 25

Session 26

Session 27

Session 28

Session 29

Session 30

Session 31

Session 32

Session 33

Session 34

Session 35

Session 36

Session 37

Session 38

Session 39

Session 40

Session 41

Session 42

Session 3

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