Name: Playbook - Albert Pepaj - W1/D4 Upper Body
Uploaded: 2022-03-19T16:19:57.619Z
Duration: 75 min
Description: W1/D4 Upper Body

Tatiana

- Holding the bar with a wide grip, lower slowly bringing the barbell towards your chest 
- Press up with force

DB incline press

- Stand in a staggered stance and place on arm on a stable surface 
- Keeping your spine in neutral, lengthen DB towards the ground 
- Row DB towards your hip as you squeeze into the upper back

DB Row

Superset

- Sit with a long spine and grab the lower handle bar on a fly machine 
- Pull both arms towards the center of your body as you engage the pecs

Machine Flies

- Grab bar with a grip that's slightly wider than shoulder width 
- Bend at the elbows as you lean back slightly and bring the bar down towards your chest 
- Release the bar with control as you return to start 
- Keep your spine in neutral and core engaged throughout

Lat PD

- Stand in a staggered stance 
- With the hand furthest from the cable machine, grab the handle and raise your arm laterally 
- Keep your palm facing down and elbow slightly bent as you lift

Cable lateral raise

- Press the back of your arms against the padding as you curl the barbel towards your shoulders 
- Hold for 2s at the top 
- Keep elbows stabilized throughout

Preacher Curl

- Hold onto handlebars with arms fully lengthened, knees slightly bent, and ankles crossed 
- Keeping your spine long, bend at the elbows and lower your body towards the ground 
- Press yourself back up to starting position as you squeeze into your triceps

W1/D4 Upper Body

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