Name: Playbook - Nikki Font - Push Workout
Uploaded: 2022-09-18T23:55:13.488Z
Duration: 30 min
Description: Push Workout

Loved this! Easy to modify which is great getting back in

You will need :

- barbell
- bench
- cable fly machine
- shoulder press machine

- Sit down and keep core engaged
- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Seated Barbell Press

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!

- Adjust seat so that elbows are slightly below the shoulder 
- Use only one arm at a time
- Bring your hands to the center of your body, keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

SA Cable Chest Fly

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Cable Chest Fly

SUPERSET - Cable Fly Dropset

- Grab Cable
- Hands shoulder width apart and raise to upper chest level

Cable Upright Row

- Sit and grab machine with one arm
- Keep Core engaged
- Press the machine up until your reach full extension 
- Lower slowly

Single arm shoulder press with leg dip

Push Workout

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!

Isaiah

Shoulders & Abs

Back & Biceps

Legs (Quad Focused)

Olivia

Lo adapte a casa! 🏡🏋️‍♀️✅

Leg Day — high intensity

BOOTY & ABS

Push Up Tutorial

Braylee

Anne

Rach Mo

Back & Shoulders

First time back in a week and this workout has me so motivated to get back on the grind!!! 🔥💪🏼

Kaleigh

Alexandra

Chest, Tris, Abs

Gisele Rigo

Lean Legs

Shoulda boulda’s are on FIREEEE🔥❤️‍🔥

Shelby

Shoulders !!!

Amber Evans

Lower Body

Love the back pump in my new Aurora single strap bra 😍😍🔥

Hour Glass Figure

Sinai

DB ONLY — Full Body

Ay por favor!! Pensé q no terminaba!! Una gloria la rutina ✨

DB ONLY Leg Day

Chest & Abs

hard lol but loved it, had to modify reps a lil

Trinity Baker

Lo adapte a mi casa! Hermosa rutina 🍑✅

Booty & Abs

Chest, Tris, & Cardio

BOOTY & quads

Core & Cardio

High Rep Leg Day

Perky Chest + Triceps

Parecía simple pero se sintió fuerte 🍑

Under Booty

Abs !!

Cable Shoulders

Quad s are POPPIN’ 🤌🏼🔥🔥🔥

Muscle Mommy Legs

Chest & Tris

Boulder Shoulders

Waldo

Me hizo tan bien esta rutina! Me anime a subirle peso y carga una serie mas 🤩🥵

Push Workout

Community

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