Name: Playbook - Ada Jane - W1/D2 Focused
Uploaded: 2023-11-20T05:24:37.054Z
Duration: 60 min
Description: W1/D2 Focused

Damilola

The focus of today’s workout is to tone up your upper body in no time for you to either rock that off shoulder summer dress confidently or to freely take off your shirt with confidence this summer. 

Now let's get to WORK 💪🏾

Complete all workouts with no rest, but modify if you need to.

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest
- Increase the weight by 5lbs each rep; if you can or no matter how small.

Flat bench press

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide push up

Superset 1

Complete both exercises with minimal/no rest in between

- Press your chest against the pad
- Pull the handles down and back
- Engaging your lats and mid back as you pull
- Release back to starting position

Hammer strength high row

Complete standing
-you can support knee with equipment but keep chest up

Hammer Strength Standing

Superset 2

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Cable cross rear delt fly’s

- Retract your shoulder and squeeze your lat as you pull down
- Return to a full extension

Single arm pulldown

Superset 3

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Chest fly machine

Rear delt machine fly

Superset 4

Giant SET:

Keep the weight light. The goal is to focus more on tension.

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

Decline cable fly

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable chest flies

- Keep your core tight and your back straight. 
- Bring your hands up and together squeezing your pecs
- Lower slowly

W1/D2 Focused

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