Name: Playbook - Rob Lipsett - Push day B (Delt Focus)
Uploaded: 2022-05-10T11:48:59.771Z
Duration: 45 min
Description: Push day B (Delt Focus)

Adrian

- Shoulder press
- Flat bench press
- Incline press
- Rear delt fly
- Lateral side raise
- Cable face pull
- Upright row

Superset: 
- Overhead tricep extensions
- Single arm pushdowns

- Sit with a neutral spine with your head resting on the bench 
- Start with DB's at your shoulders and then press overhead as you exhale 
- Press and lower with control

Seated DB Shoulder Press

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

- Lean against the seat with a long spine 
- Holding the handlebar, press the machine away from your with force

Incline Chest Hammer Strength

- Keeping your chest on the pad 
- Move your arms back with a slight bend at the elbow 
- Engage your rear delts

Rear delt machine fly’s

- Start standing with a dumbbell in each hand
- Keep a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Standing DB lateral raises

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

- 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

DB upright row

- Keep your elbows close to your temples
- Bend at the elbows to lower the dumbbells down behind your head
- Extend your arms engaging your triceps to bring the dumbbells back up

DB overhead tricep extensions

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pushing the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

Cable single arm tricep pushdown

Superset

Push day B (Delt Focus)

Leg day (quads, Hams. Calves, & Core)

Lower body

Daniel

Lower full body

What an amazing session! This app is exactly what I need to get the best out of my workouts 💪🏾

Glen

Pull day A (Back, Traps, & Biceps)

Pull day B (Back, Traps, & Biceps)

Darragh

Push Day A (Chest, Shoulders, & Triceps)

Been doing powerlifting for the past few years, needed a break and this was perfect to get the fire going again. Pump was filthy.

Savage workout! I feel a huge pump from it and sweating buckets. True sign of a great session 💪🏾

Push day B (Delt Focus)

Community

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