Name: Playbook - Patrick Dodds - WEEK 3 Push Day 4
Uploaded: 2023-11-13T16:11:04.961Z
Duration: 90 min
Description: WEEK 3 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

Dumbbell incline bench

- 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

- 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

- 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

Superset

Tricep Dips

Do any type of cardio more than 10 minutes long, go hard if you can do more push yourself!

Cardio

WEEK 3 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 Push Day 4

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 Pull Day 5

WEEK 3 Legs Day 6

WEEK 3 Push Day 4

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