Name: Playbook - Bela Fernandez - W3/D4 Upper body Mesocycle 1
Uploaded: 2022-01-07T19:45:09.373Z
Duration: 45 min
Description: W3/D4 Upper body Mesocycle 1

- Bent over rows 4 x 8
- Lateral raises 4 x 10
- Rear Delt cable flyes 4 x 12
- Skull Crushers 4 x 10
- Dumbbell fly (chest) 4 x 10

Superset:
- Seated Twists 3 x 16
- Crunches 3 x 15

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

DB Bent Over Rows

- Raise your arm keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

DB lateral raises

- Lying on a bench
- Raise dumbbells above you to full arm extension
- Hinge at the elbow lowering the dumbbells over and behind your head
- Extend your arms back up activating your triceps

DB Skull Crusher

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

DB Chest Fly

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Seated Twists

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

Superset

W3/D4 Upper body Mesocycle 1

Very informative, I look forward to beginning this program :)

Kayhlia

Explanation video of Phase 1

Camila

Katrina

Jayce

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Kaitlyn

Angie

Hussein

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Lucia Carvalho Fitisemanu

Lauren

W1/D3 Lower body Mesocycle 1

Great workout, first time doing single arm weight skull crushers

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pakamon

Love this program. I’ve gotten some of the best results! She knows what she’s doing. Thanks Bella

Rachael

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Erin Mullins

W4/D4 Upper body Mesocycle 1

I noticed the number of set and reps don’t always match between the first summary page and what’s in the actual program you open once you begin the exercises

W3/D4 Upper body Mesocycle 1

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