Name: Playbook - Sasha Furman - Push “B”
Uploaded: 2023-04-09T09:59:49.101Z
Duration: 60 min
Description: Push “B”

- 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

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Incline dumbbell press

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

- Raise the dumbbell with a slight bend at the elbow
- Raise until you reach shoulder height

Single arm lateral raise

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Cable rope overhead triceps extensions

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip bench press

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Chest fly machine

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Push “B”

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