Name: Playbook - Sam Bowles - Push Day
Uploaded: 2023-01-01T20:05:53.268Z
Duration: 60 min
Description: Push Day

- 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

- Bring the dumbbell down to your mid chest  
- Push the bar straight up engaging your chest

Dumbbell bench press

- Keep the elbows slightly bent at the top, not fully extended
- Keep your glutes and AB’s tight throughout the exercise
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Standing overhead press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- 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

- 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 straight bar tricep pushdown

- Bend your elbows to lower down until chest touches the floor
- Straighten arms to return to the starting position

Weighted push ups

Push Day

Really straight forward instructions and video. Great workout to do if you’re trying to build as much muscle as possible

Push Day

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