Name: Playbook - Alan Willinger - Big and Strong: Upper 2
Uploaded: 2024-02-27T13:56:54.629Z
Duration: 45 min
Description: Big and Strong: Upper 2

This is your 2nd heavy upper body day. The emphasis is on the upper chest with the incline press. You are also doing your horizontal heavy pull.

Incline press 5x5
Single arm row 5x5

Flat bench press 4x10
Close grip pulldown 4x10

Dips 3x12
Pull-ups 3x10

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back

Dumbbell single arm row

Superset A

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Reverse the motion and return to the initial position

Close grip pulldown

Superset C

- Lean forward to apply more tension on your chest
- Maintain control and stability

Dips leaning forward

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Big and Strong: Upper 2

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