Name: Playbook - Shane Pace - W3/D1 Push
Uploaded: 2022-10-14T17:31:17.894Z
Duration: 45 min
Description: W3/D1 Push

Push - Chest/Tricep’s
 
- Incline dumbbell press 
- Incline barbell press
- Flat dumbbell press 
- Bench dips
- Incline dumbbell flys 
- Triceps pushdown
- Skull crushers 
 
Complete each exercise for 3 sets with repetition ranges in-between 12 & 15. Take 60 seconds rest between sets.

- Lying on an incline bench, a dumbbell in each hand
- Lower the dumbbells down toward the chest, keeping wrists neutral
- Straighten your elbows and press the dumbbells back up to starting position

Incline dumbbell press

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline barbell press

- Lying on a flat bench, a dumbbell in each hand
- Lower the dumbbells down to the chest, keeping wrists neutral
- Straighten elbows and press the dumbbells back up to starting position

Flat dumbbell press

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- Begin lying on an incline bench with arms extended and palms facing each other
- Lower the dumbbells to your sides opening your chest
- Bring the dumbbells back together squeezing your chest

Incline dumbbell fly

- 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

Tricep pushdown - straight bar

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

W3/D1 Push

Stephanie

W1/D1 Push

W1/D2 Pull

This was terrible, but in the best way possible!

W1/D3 Legs

W1/D4 Shoulders

W1/D5 Core/Calves

W2/D1 Push

W2/D2 Pull

Loved it … Couldn’t finish last 2 exercises had to leave for work

W3/D1 Push

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