Name: Playbook - Nikki Font - Home Push Day
Uploaded: 2024-01-09T06:11:00.263Z
Duration: 45 min
Description: Home Push Day

This is the same workout from last week - Slightly increase your weight today!

We are tapping into a progressive overload - performing familiar movements, yet increasing the weight to shock the system.

You will need :

- dumbbells
- bench

SS = Superset

You will complete ALL reps in the first exercise, then directly begin the second exercise with NO rest in between.

Once BOTH exercises are complete, rest. That equals 1 full set. Repeat all sets before moving on to the next exercise!

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

DB Lateral Raises

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

DB Tricep Kickbacks

SUPERSET - Lateral Raises to Tricep Kickback

- Control weight 
- Don’t rush the transition while twisting your hands

Arnold Press

Keep your arms shoulder width apart.

Elbows pointing back

Lower yourself until your elbows reach 90 degrees

Engage triceps to push yourself back up

Tricep Dips

SUPERSET - Press to Dips

- Lying on a bench with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

DB Chest Press

Lying on your front side, perform alternating front raises

Left / Right = 1 rep

Lying Front Raises

SUPERSET - Chest Press to Lying Front Raise

Home Push Day

Legs (Posterior Chain Focus)

Chest & Triceps

Back & Bis

Tatiana

Legs (Quad Focus)

A great shoulder & an workout that I finished in just over 30 minutes! Perfect for what I needed today!

Home Push Day

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