Name: Playbook - Al K - W1/D5 Upper
Uploaded: 2022-05-06T07:35:19.133Z
Duration: 90 min
Description: W1/D5 Upper

Omalee

Back x 1
Chest x 1
Lateral delt x 1
Posterior delt x 1
Anterior delt x 1
Traps x 1
Biceps x 1
Triceps x 1

- Pull a D-handle in towards your body driving your elbows into the side of your ribcage 
- Keep your body perfectly upright or slightly bent forward while keeping your core engaged for stability
- Pause at the contraction then slowly return to starting position, fully lengthening your lat before executing the next rep to ensure the trained lat has been taken through its full range of motion

Single Arm Cable Row

For this barbell incline press, control the negative for a 2-3 second tempo on the way down then power the weight back up to the starting position! The slow negative is an amazing intensifying technique which allows you to not go as heavy while still getting amazing chest activation. 

- Find a grip width that works best for you. A guide is to have your hands placed slightly outside shoulder width 
- Lower the bar to your upper chest actively stretching and expanding your chest fibers
- Press the bar upward by contracting the chest muscles and extending your elbows to lock out the bar

Incline bench press (barbell)

Superset these two workouts, taking both to failure for the last set. Keep rest times shorter then usual to keep these workouts fast paced but also rest long enough to where you are optimizing each set.

- Place 1 hand on a bench in front of you for stability while holding a dumbbell by your side in the other hand
- Maintaining a slight bend in your elbow
- Raise your arm to your side up to or slightly above shoulder height 
- Slowly lower the weight back to the starting position keeping as much tension on the lateral deltoid as possible
- Count your reps to ensure both sides are trained evenly

Single arm dumbbell side raise

- Keeping your arms straight to your side and avoid bending the elbow as it will activate your biceps
- Retract your shoulders and maintain an upright posture 
- Shrug your shoulders up towards your ears 
- Pause slightly at the top and ensure you fully stretch the traps at the bottom of the movement before initiating your next rep

Dumbbell shrugs

Side Delt / Trap Superset

Dual hand curls are recommended but one hand at a time is great as well! This is a cable imitation to a drag curl. 

- Have one D-handle in each hand while facing your back to the cable pulley’s. 
- Bend at the elbows aiming to touch your bicep to your forearm 
- Slowly extend back to starting position and repeat

Dual cable curls

- Begin with a rope attachment in both hands and elbows bent at 90 degrees
- Lock your elbows into place right beside you, pressed into your ribcage 
- Extend your elbows while actively engaging your triceps until it is fully contracted 
- Slowly bring the rope back into its starting position and repeat

Cable rope triceps extensions

- Hold the rope attachment with your palms facing downwards or facing each other with a neutral grip 
- Raise your arms forward and up until right at or above shoulder height pausing slightly at the top when the front delts are fully contracted
- Lower with a slow and controlled manner to accumulate extra tension

Cable standing rope front raise

- Using a rope attachment, pull the rope towards your face keeping your elbows flared outward, actively engaging your rear delts
- Slowly return back to starting position and repeat
- Avoid pulling excessively using your upper back and biceps

Cable rope standing face pull

Front / Rear delt superset

- Attach a rope to a high pulley
- Hold the ends of the rope just above your head or in front of your face
- Without using your hands, bring your elbows towards your knees by crunching your ribs towards your hips, while actively engaging your core
- Slowly return back to the starting position and repeat

W1/D5 Upper

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