Name: Playbook - Sion Monty - W1/D2 PUSH
Uploaded: 2022-06-25T05:03:17.374Z
Duration: 45 min
Description: W1/D2 PUSH

Two exercise are repeated. Everything else was good

Luis

DAY 2: PUSH

- INCLINE SMITH MACHINE: 2 x 6-9 / 1 x 12 
- PLATE LOADED SHOULDER PRESS: 2 x 6-9 / 1 x 12 

SUPERSET
- DECLINE CHEST PRESS 
- PECK DECK: 3 x 10

- CUFFED LATERAL RAISES: 3 x 10 
- TRICEP EXTENSION MACHINE: 1 x 15 / 2 x 8-10
- TRICEP ROPE PUSHDOWN: 3 x 10-12

RECLINE BIKE: 30 MINS

Incline Smith Press

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

Plate loaded machine shoulder press

Decline Chest Machine

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck chest fly’s

SUPERSET

Cuffed Lateral Raises

- Stay upright and don't allow for your shoulders to overpower
- Spread rope apart at the bottom for a deeper contraction

Rope pushdown

- With your upper arms at a right angle to the back pad
- Push handles forward

Machine tricep extension

Recline bike

W1/D2 PUSH

Kevin Marquez

W1/D1 LEGS

W1/D3 PULL

W1/D4 CHEST, DELTS & ARMS

W1/D5 POSTERIOR

W2/D1 LEGS

W2/D2 PUSH

W2/D3 PULL

W2/D4 CHEST, DELTS & ARMS

W2/D5 POSTERIOR

W3/D1 LEGS

W3/D2 PUSH

W3/D3 PULL

W3/D4 CHEST, DELTS & ARMS

W3/D5 POSTERIOR

W4/D1 LEGS

W4/D2 PUSH

W4/D3 PULL

W4/D4 CHEST, DELTS & ARMS

W4/D5 POSTERIOR

W5/D1 LEGS

W5/D2 PUSH

W5/D3 PULL

W5/D4 CHEST, DELTS & ARMS

W5/D5 POSTERIOR

W6/D1 LEGS

W6/D2 PUSH

W6/D3 PULL

W6/D4 CHEST, DELTS & ARMS

W6/D5 POSTERIOR

W7/D1 LEGS

W7/D2 PUSH

W7/D3 PULL

W7/D4 CHEST, DELTS & ARMS

W7/D5 POSTERIOR

W8/D1 LEGS

W8/D2 PUSH

W8/D3 PULL

W8/D4 CHEST, DELTS & ARMS

W8/D5 POSTERIOR

W1/D2 PUSH

Community

More workouts from Sion Monty