Name: Playbook - Sierra Flint - Push
Uploaded: 2023-05-23T02:04:48.476Z
Duration: 45 min
Description: Push

- Lying on the floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

Dumbbell floor chest press

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up
- Inhale down exhale up

Push up

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (double)

Tri set one

Explosive incline push-ups

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

Tricep Dip

Tri set two

1-1-2 Shoulder 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

Banded Lateral Pulses

Shoulder Circuit

Push

Chest, Arms & Core

Back & Shoulders

Sierra

Chest, arms & Core

Chest & Arms

Pull & Core

Back, Bi’s & Core

Push - Chest, Tris & Shoulders

Total Upper Body

STRONG Back & Bis

Chest & Tris

1/4 Chest & Triceps & Core

1/2 Back & Biceps

1/16 Back & Biceps

1/18 Chest & Triceps

1/23 Back & Biceps

Chest, Triceps & Conditioning

Back & Biceps

4/18 Back & Shoulders

4/20 Chest & Arms

Push

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