Name: Playbook - Rob Lipsett - W1/D2 Push A (chest emphasis)
Uploaded: 2022-05-27T05:40:53.627Z
Duration: 60 min
Description: W1/D2 Push A (chest emphasis)

Joshua Perkins

This guy has awesome workout always a good pump with his workouts so far

GAGE

Wan  Zafran

Aww very good shocking the muscles never done this mix before

Arturs

- Bench press
- Dumbbell shoulder press
- Incline machine press / Smith machine incline press
- Side lateral Raises
- Rear delt flyes
- Cable Chest flyes
- Tricep pushdown 
- Overhead tricep extensions

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

DB flat bench press (25% drop set last set)

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

DB seated shoulder press

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position

Plate loaded machine incline chest press

- 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

- 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 by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable chest flies

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable EZ-bar tricep pushdown

- Stand with your elbows bent and DB behind your head 
- Keeping your elbows stabilized, reach DB's towards the ceiling as you lengthen the arms 
- Keep your shoulders pressed down and your core engaged

Overhead DB Tricep Extensions

W1/D2 Push A (chest emphasis)

Rory

olan Glover

Gearoid

W1/D1 Legs & abs

Really enjoyed, would just be handy if there was some where to record your weights.

W1/D2 Push A (chest emphasis)

Community

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