Name: Playbook - Bailey Kane - W9/D1 Split 1 Cycle 9: Upper *P*
Uploaded: 2024-02-07T15:20:07.729Z
Duration: 50 min
Description: W9/D1 Split 1 Cycle 9: Upper *P*

- 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

- Lean into an incline bench, with the arms straight and a wide grip
- Retract the shoulder blades and flex the elbows to row the bar towards your upper chest 
- Pause at the top of the motion engaging your back 
- Lower with a slow controlled motion

Incline barbell row

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

Dumbbell standing shoulder press

Standing Tricep Overhead Extension (dumbbell)

Seated Dumbbell Shrug

Whatever kind of push up you can do!
- knees down 
- regular 
- diamond 
- clap 
Etc

Push Up

W9/D1 Split 1 Cycle 9: 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

W3/D4 Split 1 Cycle 3: Lower

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

W4/D2 Split 1 Cycle 4: Lower *P*

W4/D3 Split 1 Cycle 4: Upper

W4/D4 Split 1 Cycle 4: Lower

W5/D1 Split 1 Cycle 5: Upper *P*

W5/D2 Split 1 Cycle 5: Lower *P*

W5/D3 Split 1 Cycle 5: Upper

W5/D4 Split 1 Cycle 5: Lower

W6/D1 Split 1 Cycle 6: Upper *P*

W6/D2 Split 1 Cycle 6: Lower *P*

W6/D3 Split 1 Cycle 6: Upper

W6/D4 Split 1 Cycle 6: Lower

W7/D1 Split 1 Cycle 7: Upper *P*

W7/D2 Split 1 Cycle 7: Lower *P*

W7/D3 Split 1 Cycle 7: Upper

W7/D4 Split 1 Cycle 7: Lower

W8/D1 Split 1 Cycle 8: Upper *P*

W8/D2 Split 1 Cycle 8: Lower *P*

W8/D3 Split 1 Cycle 8: Upper

W8/D4 Split 1 Cycle 8: Lower

W9/D2 Split 1 Cycle 9: Lower *P*

W9/D3 Split 1 Cycle 9: Upper

W9/D4 Split 1 Cycle 9: Lower

W10/D1 Split 1 Cycle 10: Upper *P*

W9/D1 Split 1 Cycle 9: Upper P

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