Name: Playbook - Richelle Jesse - Day 1 - Push Day
Uploaded: 2023-07-24T01:16:17.305Z
Duration: 45 min
Description: Day 1 - Push Day

Shoulder Press

Front Raise

Superset 1

Shoulder Press 90 Degree Rotation

Lateral Raise

Superset 2

Bent Arm Lateral Raise

Shoulder Press - Legs in front

Superset 3

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

- From a seated position
- Raise the dumbbells forward and up over shoulder height
- Keep a slight bend at the elbows

Dumbbell seated front raise

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

Superset 4

Day 1 - Push Day

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Upper Body (GYM + Home)

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Shoulders + mobility

Upper

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BICEPS & TRICEPS

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Push (Triceps, Chest + Shoulders)

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