Name: Playbook - Sergei Alexei - PUSH Day
Uploaded: 2021-01-18T11:46:52.540Z
Duration: 45 min
Description: PUSH Day

I finally have access to a full gym and these workouts are on a new level!

Daniel

Alex

Felix Figueroa

Austin

I have to work my way to a full work out. I tire out on some sets. Should I go lighter?

Dlynk Wlliams

Appreciate the video examples to help with workouts I’m not familiar with.  The tips below really help too.  Thanks for putting the program together!

viktor

It was great! The only thing I wish was there was a way to keep track of our weights on the app. But the pump was unreal can’t wait for legs on Wednesday

Aaron

Perseu

Muhammad

Oh my God the shoulder pump was insane!!!!

Andrew Gray

Michael

Thomas

Freeking awesome. This is bodybuilding training! Insane pump!

Doug

- Stick your chest out 
- Pull in with elbows 
- stretch and contract the chest

Chest Fly Machine

- Bring bar to lower chest 
- Do not lock out arms at the top
- Keep tension on the stretch 
- Elbows at a 45 degree angle

Decline Barbell Press

- Keeps at a 45 degree angle
- Push upward by contracting your chest 
- Do not lock out arms

Incline Dumbbell Press

- If too advanced just perform a barbell press
- Perform an upright and flip the bar right into a press
- Get under the bar to perform a press

Upright Row into a Press

- Lean slightly forward 
- Do not lock out arms at the top
- Keep elbows inward

T Bar Press

We are working all 3 heads of our shoulders

- Elbows slightly bent and inward
- Neutral grip
- Focus on contracting the front delt

Dumbbell Raise

- Elbows slightly bent 
- Lead with elbows
- Contract side delt at the top

Dumbbell Lateral Raise

- Elbows out
- Lead with elbows 
- Pinky up into the ceiling
- Bent over where your back is almost horizontal to the ground

Dumbbell Reverse Fly

Shoulder killer

- Bring bar to forehead 
- Lock out arms and contract triceps up top
- last set go into close grip press for a burnout

Skull Crushers

- Neutral grip
- Focus on really contracting the tricep 
- Give a slight forward lean

PUSH Day

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