Name: Playbook - Uzoma Obilor - W3/D1 PUSH DAY 🦁
Uploaded: 2022-09-01T11:28:57.089Z
Duration: 100 min
Description: W3/D1 PUSH DAY 🦁

Lawrence

1.)DB Incline Bench Press (5 X 6–10 reps)
2.)Seated Military Press (5 X 6-12 reps)
3.)Smith Machine Flat Bench (5 X 6-12 reps)
4.)Cable Side Lateral Raiss (5 X 6-12 reps)
5.)V-Bar Pushdown (5 X 6-10 reps)
6.)Overheard Tricep Extension (5 X 6-12 reps)

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

DB incline bench press

- With back supported hold two barbell at your shoulders 
- Press the barbell up to full arm extension
- Lower them to the starting position

Seated Military Press

- Keep your back flat on the bench 
- Lower bar to your mid chest
- Press bar to starting position

Smith Machine Flat Bench

- With the outside arm, cable across your body, arm fully extended 
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position  
- Work both sides

Cable Side Lateral Raise

- 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

V-Bar Pushdown

- Keep your core tight
- Spread the rope apart at the top of the movement

W3/D1 PUSH DAY 🦁

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