Name: Playbook - Uzoma Obilor - W4/D1 PUSH DAY 😤
Uploaded: 2022-09-01T11:28:57.111Z
Duration: 100 min
Description: W4/D1 PUSH DAY 😤

Lawrence

1.)Flat Bench Press (5 X 4-12 reps)
2.)Military Press (5 X 4-12 reps)
3.)DB Inclined Bench Press (5 X 4-10 reps)
4.)Cable Flys (5 X 6-15 reps)
5.)Cable Side Lateral (5 X 6-12 reps)
6.)Rope Pulldowns (5 X 6-15 reps)
7.)Cable EZ Bar Pushdown (5 X 4-10 reps)

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat Bench Press

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Military Press

- 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

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

Cable Fly

- 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

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

Rope Pulldown

- 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

W4/D1 PUSH DAY 😤

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