Name: Playbook - Nickolas Venuti - Push
Uploaded: 2023-10-02T20:29:26.473Z
Duration: 90 min
Description: Push

Martin Figueroa

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

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