Name: Playbook - AJ Vander Waal - Day 4 Upper body
Uploaded: 2023-02-12T23:31:14.847Z
Duration: 45 min
Description: Day 4 Upper body

High rep, low weight upper body work out designed to burn fat and build a lean base

- 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

Barbell military press

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

Slight incline dumbbell press

- 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 your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

Hold the dumbbells in front of you with palms facing toward you
- Maintain a bend in your elbows
- Raise the dumbbells forward and up to shoulder height
- Hold one arm at the top while you lower and re-raise the opposite arm
- Alternating back and forth

Dumbbell alt. ISO front raise

- 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

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

Overhead rope tricep extensions

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Day 4 Upper body

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