Name: Playbook - Stefan Petrov - W3/D1 Push
Uploaded: 2022-03-05T09:19:20.047Z
Duration: 100 min
Description: W3/D1 Push

Oscar Yepes

- Incline Dumbbell Press 2 x 12 / 2 x 8
- Incline Bench Press (Smith machine) 2 x 10 / 3 x 8
- Seated Chest Press Machine 3 x 12
- Seated Shoulder Press Machine 3 x 12 
- Standing Cable Fly 3 x 15
- Standing Lateral Raises 3 x 12
- Cable Rope Triceps Extension 3 x 12 / 2 x 15
- Crunches 3 x 15
- Mountain Climbers 3 x MAX

- Press the dumbbells straight up reaching full extension
- Come down until your arms reach 90 degrees

Slight incline dumbbell press

- Place feet on the floor
- Press bar up engaging your chest 
- Reach full extension

Incline Bench Press (Smith Machine)

- Keep your elbows beneath shoulder height
- Press out engaging your chest
- Pause and return to the initial position

Seated Chest Press Machine (Standard)

- Keep your feet on the ground
- Focus on pressing with your shoulders
- Always stay under tension during a set

Seated Shoulder Press Machine (simultaneous)

- Squeeze arms togther in front of your belly button
- Maintain a tight core and get a good stretch

Decline cable fly

-  Keep a slight bend at the elbow
- Raise the DB up to shoulder height
- Lower with a slow controlled movement

Standing Lateral Raise

Rope Cable Tricep Extension

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

W3/D1 Push

It was nice. I’m now focusing on the technique more than weight. I guess it’d be better to develop on a medium term.

W1/D1 Chest & Triceps

It was awesome. Very easy and precise excercises.

Divan

W1/D2 Back & Biceps

Edgar

W1/D3 Legs

W1/D5 Chest & Shoulders

I took your recommendation of taking a protein shake with oatmeal 1 hour before my 1st hour morning training and I have burned more than the doubles of calories I used to burn before.

W3/D1 Push

Community

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