Name: Playbook - Nick Weihrauch - W1/D3 Push
Uploaded: 2023-03-14T02:46:58.211Z
Duration: 65 min
Description: W1/D3 Push

- 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

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

- 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

- Lay your back on an incline bench with a dumbbell in each hand
- Raise the dumbbells forward
- Lower to starting position

Dumbbell incline front raises

- 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

- Bend over to 90 degrees 
- Raise the cable engaging the back of your shoulders
- Lower slow and controlled back to starting position

Single arm cable rear delt fly

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

W1/D3 Push

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