Name: Playbook - None Like Trey - Push Day
Uploaded: 2023-04-13T03:14:21.578Z
Duration: 60 min
Description: Push Day

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

Clockwise Arm Rotations

Counter Clockwise Arm Rotations

Warmup Circuit

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest
- Set 1: 45 lbs 
- Set 2 : 65 lbs 
- Set 3, 4 : 85 lbs

Flat bench press

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position
- 25 # plate on each side

Plate loaded machine incline chest press

- Start with your arms at about 90 degrees
- Extend your arms engaging your triceps

Tricep extension with straight bar

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

Push Day

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