Name: Playbook - Rafael Güeto - W1/D7 Push day specialization
Uploaded: 2023-02-12T12:02:19.139Z
Duration: 65 min
Description: W1/D7 Push day specialization

Dumbbell press seated 
4 sets 7 to 9 reps 
Rest 90s

Seated dumbbell press

Machine press 
3 sets of 9 - 11 reps 
Rest 90s

Machine press

Incline flys 
4 sets 7 - 9 reps 
Rest 90s

Incline flys

Dumbbell flat press with hands supinated 
3 sets 7 to 9 reps 
Rest 2 minutes

Dumbbell flat press

Adjust cross over to push from the bottom position. Squeeze it hard when at the top 
4 sets of 9 - 11 reps 
Rest 2 minutes

Cable bottom cross over

Lateral raise 
4 sets of 7 to 9 
Rest 90 seconds

Dumbbell lateral raise

Lateral raise simultaneously 
3 sets 9 - 11 reps
Rest 90 seconds

Lateral raise cross over

Dumbbell soul crushers 
4 sets of 7 - 9 
Rest 90 seconds

Skull crushers

Press down on cross over 
3 sets of 9 to 11 reps 
Rest 90 seconds

Triceps press down

Cable kneeling crunches 
4 sets of 15 to 17 reps 
Rest 2 minutes

Cable crunches

W1/D7 Push day specialization

Kyle

I made 50% of the training and will complete the other 50% after work - my gym opens 6 AM and I enter to Work 8AM- do you think it will work to split workout on 2 phases during the day? 
Great visuals on the App btw

W1/D7 Push day specialization

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