Name: Playbook - Sarah Hryniewicz - W2/D4 Push
Uploaded: 2023-08-03T17:38:41.147Z
Duration: 45 min
Description: W2/D4 Push

Today you are focusing in push movements, meaning you'll be primarily using your chest, shoulders, and triceps. Working with decreasing rep counts, so make sure you're adding weight each time the rep count drops.

Dumbbell chest press

- Feet firmly planted on the ground
- Keep core engaged and elbows slightly angled in front of you
- Drive up towards the ceiling and lower with control

DB Shoulder Press

Incline chest flye

- Begin with palms facing each other and maintain a slight bend at the elbows  
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell lateral raises

- Feet firmly placed on the ground 
- Neutral grip, hinge at the elbows
- Lower weights down towards your shoulder and drive back up

DB Skull Crusher

- Begin with elbows bent and palms facing each other 
- Extend elbows and rotate palms to be facing the ground and the bottom of the movement 
-control the way back into starting position

Cable rope triceps extensions

- Stand holding a band in your hands at the desired resistance 
- Keep a slight bend at the elbows and you pull your arms apart
- Squeeze shoulder blades at the back 
- Slowly return to starting position

Banded pull aparts

W2/D4 Push

Perfect number of exercises, great workout, just missing sets/reps for the DB shoulder press.

Heather

Triceps are on fire but amazing workout 🙌

Sydney

W1/D1 Push

W1/D2 Pull

W1/D3 Legs

This one was so fun but also pushed me hard! 👊

W1/D4 Push

W1/D5 Pull

10/10 could not walk out of the gym after this 🥵

With the conventional deadlift I wasn’t sure on how many to do. So I just did your standard 5x5

W2/D4 Push

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