Name: Playbook - Bailey Kane - Split 5 Cycle 1: Upper (A)
Uploaded: 2024-05-13T14:57:31.508Z
Duration: 70 min
Description: Split 5 Cycle 1: Upper (A)

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell Bench Press

Smith Machine Behind Back High Pull

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell Standing Shoulder Press

- Using a neutral grip, lean into an incline bench, with the arms straight
- Retract the shoulder blades and flex the elbows to row the dumbbells to your side
- Pause at the top of the motion engaging your back 
- Lower with a slow controlled motion

Dumbbell Chest Supported Incline Row

Cable Single Arm Bent Over Reverse Fly

- Lying on the floor with arms extended and palms facing each other
- Keeping a slight bend at the elbows
- Lower the dumbbells to your sides opening your chest
- Press the dumbbells up squeezing your chest

Dumbbell Floor Fly

Barbell Reverse Curl

Cable Tricep Push Down (Rope)

Split 5 Cycle 1: Upper (A)

Starting 05/26/23

Split 5 Cycle 1: Lower (A)

Split 5 Cycle 1: ARD (A)

Split 5 Cycle 1: Upper (B)

Split 5 Cycle 1: Lower (B)

Split 5 Cycle 1: ARD (B)

Split 5 Cycle 2: Upper (A)

Split 5 Cycle 2: Lower (A)

Split 5 Cycle 2: ARD (A)

Split 5 Cycle 2: Upper (B)

Split 5 Cycle 2: Lower (B)

Split 5 Cycle 2: ARD (B)

Split 5 Cycle 3: Upper (A)

Split 5 Cycle 3: Lower (A)

Split 5 Cycle 3: ARD (A)

Split 5 Cycle 3: Upper (B)

Split 5 Cycle 3: Lower (B)

Split 5 Cycle 3: ARD (B)

Split 5 Cycle 4: Upper (A)

Split 5 Cycle 4: Lower (A)

Split 5 Cycle 4: Upper (B)

Split 5 Cycle 4: Lower (B)

Split 5 Cycle 4: ARD (B)

Split 5 Cycle 5: Upper (A)

Split 5 Cycle 5: Lower (A)

Split 5 Cycle 5: ARD (A)

Split 5 Cycle 5: Upper (B)

Split 5 Cycle 5: Lower (B)

Split 5 Cycle 5: ARD (B)

Split 5 Cycle 6: Upper (A)

Split 5 Cycle 6: Lower (A)

Split 5 Cycle 6: ARD (A)

Split 5 Cycle 6: Upper (B)

Split 5 Cycle 6: Lower (B)

Split 5 Cycle 6: ARD (B)

Split 5 Cycle 7: Upper (A)

Split 5 Cycle 7: Lower (A)

Split 5 Cycle 7: ARD (A)

Split 5 Cycle 7: Upper (B)

Split 5 Cycle 7: Lower (B)

Split 5 Cycle 7: ARD (B)

Split 5 Cycle 8: Upper (A)

Split 5 Cycle 8: Lower (A)

Split 5 Cycle 8: ARD (A)

Split 5 Cycle 8: Upper (B)

Split 5 Cycle 8: Lower (B)

Split 5 Cycle 8: ARD (B)

Split 5 Cycle 9: Upper (A)

Split 5 Cycle 9: Lower (A)

Split 5 Cycle 1: Upper (A)

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