Name: Playbook - Nickolas Venuti - Push
Uploaded: 2023-10-02T20:29:26.175Z
Duration: 90 min
Description: Push

It was a great feel different switch up for me. Definitely enjoyed this workout and had an amazing pump too!!!

Sherita

Bharles

Anthony 

Loved thinking I’ll increase the weights each time deff felt that 💪🏼

Martin Figueroa

Gabriel Figueroa

landon

Band work 
External 1 x 20 
Internal  1 x 20
Band pull aparts 1 x 20

Warmup 
Push ups 3 x Failure 
Band side raises 3 x 10-12

- rep range 6-8
- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

- rep range 6-8 
- With back supported hold at your shoulders 
- Press up to full arm extension
- Lower them to the starting position

Machine seated shoulder press

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

Dumbbell side raise

- rep range 8-10
- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Flat dumbbell press

- Keep your core tight and your back straight. 
- Bring your hands up and together squeezing your pecs
- Lower slowly

Mid cable fly

- Bend at the hips with back flat and elbow bent 90 degrees
- Keep arm at your side then extend arm back until parallel with your body

Cable triceps kickback

- Start with your arms at about 90 degrees
- Extend your arms engaging your triceps

Tricep extension with straight bar

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Push

Community