Name: Playbook - Patrick Dodds - WEEK 3 Push Day 1
Uploaded: 2023-11-13T16:11:04.964Z
Duration: 70 min
Description: WEEK 3 Push Day 1

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

Dumbbell incline bench

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

- 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

- 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

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

Cable rope triceps extensions

WEEK 3 Push Day 1

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 Push Day 4

WEEK 2 Pull Day 5

WEEK 2 Legs Day 6

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 3 Push Day 1

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