Name: Playbook - Patrick Dodds - WEEK 1 Push Day 4
Uploaded: 2023-11-13T16:11:04.926Z
Duration: 45 min
Description: WEEK 1 Push Day 4

DB Bench Press

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

Incline Dumbbell Bench

- Keep bend in elbow constant throughout the full ROM
- Achieve a good stretch at the bottom

Incline dumbbell flies

Superset

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

Dumbbell side raise

Hold the dumbbells in front of you with palms facing toward you
- Maintain a bend in your elbows
- Raise the dumbbells forward and up to shoulder height
- Hold one arm at the top while you lower and re-raise the opposite arm
- Alternating back and forth

Dumbbell alt. ISO front raise

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- Keeping your arm parallel to the floor
- Fully extend your arm back squeezing your tricep

Single arm cable kick back

- Keeping your core tight
- Raise your knees up as high as possible toward your armpits
- Avoid swinging

Hanging knee ups

- Stand with body turned at a 90 degree angle from a wall or partner
- Hold medicine ball with both hands, elbows flexed, at chest level
- Use core, hips and glutes to rotate body explosively toward the wall
- Pivot back leg and push the ball using the back arm
- Catch and repeat

Rotational chest pass (medicine ball)

WEEK 1 Push Day 4

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