Name: Playbook - Patrick Dodds - WEEK 2 Push Day 4
Uploaded: 2023-11-13T16:11:04.945Z
Duration: 60 min
Description: WEEK 2 Push Day 4

Dumbbell incline bench

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

Barbell military press

DB Bench Press

- Start with your palms facing you
- Alternately press one dumbbell overhead rotating your wrist/arm as you press up
- Palm will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell alt. arnold press

Cable fly

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

DB Lateral raises

Superset

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Cable rope overhead triceps extensions

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

Have a good incline and nice pace to maximize the finisher

Treadmill incline walk

WEEK 2 Push Day 4

WEEK 1 Push Day 1

WEEK 1 Pull Day 2

WEEK 1 Legs Day 3

WEEK 1 Push Day 4

WEEK 1 Pull Day 5

WEEK 1 Legs Day 6

WEEK 2 Push Day 1

WEEK 2 Pull Day 2

WEEK 2 Legs Day 3

WEEK 2 Pull Day 5

WEEK 2 Legs Day 6

WEEK 3 Push Day 1

WEEK 3 Pull Day 2

WEEK 3 Legs Day 3

WEEK 3 Push Day 4

WEEK 3 Pull Day 5

WEEK 3 Legs Day 6

WEEK 2 Push Day 4

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