Name: Playbook - Bailey Kane - W4/D1 Split 1 Cycle 4: Upper *P*
Uploaded: 2024-02-07T15:20:07.660Z
Duration: 60 min
Description: W4/D1 Split 1 Cycle 4: Upper *P*

- 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

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- Press up rotating your wrist as you press up
- Reach full extension and come down with a controlled motion 
- Keep core engaged

Each side

Standing Single arm dumbbell shoulder press

3-Way Cable Fly

Lat Pull Down (wide grip)

Barbell Snatch Shrug

W4/D1 Split 1 Cycle 4: Upper *P*

W1/D1 Split 1 Cycle 1: Upper *P*

W1/D3 Split 1 Cycle 1: Upper

W1/D4 Split 1 Cycle 1: Lower

W2/D1 Split 1 Cycle 2: Upper *P*

W2/D2 Split 1 Cycle 2: Lower *P*

W2/D3 Split 1 Cycle 2: Upper

W2/D4 Split 1 Cycle 2: Lower

W3/D1 Split 1 Cycle 3: Upper *P*

W3/D2 Split 1 Cycle 3: Lower *P*

W3/D3 Split 1 Cycle 3: Upper

W4/D1 Split 1 Cycle 4: Upper P

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