Name: Playbook - Nina Marie - W4/D1 Heavy Push
Uploaded: 2024-05-11T01:19:08.427Z
Duration: 50 min
Description: W4/D1 Heavy Push

Week 4 🥳🙌🥳
This week we are repeating the strength from week 2, but adding an extra set. 
You can either keep the same weight and push for an extra rep or two, or up the weight a little. 
In order to get stronger, we must push ourselves out of our comfort zones.

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

Perform all reps on one side, then repeat on the other side before taking a rest

Single Arm Rear Delt Fly

Superset 1

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder 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

Superset 2

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

Superset 3

Barbell Skullcrusher

Running

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