Name: Playbook - Nina Marie - W6/D1 Heavy Push
Uploaded: 2024-05-11T01:19:08.537Z
Duration: 60 min
Description: W6/D1 Heavy Push

Upper body push workout targeting chest, shoulders & triceps.
Looks short. 
Looks easy.
But if you push it hard, you will be feeling good by the end.

- 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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