Name: Playbook - Bela Fernandez - W5/D2 Upper body Mesocycle 1
Uploaded: 2022-01-07T19:45:09.402Z
Duration: 45 min
Description: W5/D2 Upper body Mesocycle 1

- Flat DB press 5 x 12
- Overhead press 5 x 10
- Lat pulldown 5 x 10
- Cable Face Pulls 5 x 12
- Overhead Extensions 5 x 12

Superset:
- Leg ups 3 x 15
- Toe touches 3 x 16

- Hands should be slightly outside shoulder width 
- Lower the Dumbbells to the chest, actively stretching your chest muscles 
- Press the bar upward by extending your elbows

DB Bench Press

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell Overhead Press

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Squeeze your shoulders then pull the cable towards your face

Cable Face Pulls

- Keep your arms (shoulder to elbow) perpendicular to the floor
- Get a good stretch and extend all the way up

DB Overhead Extension

- Lay on your back, hands at your sides or underneath your low back
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Leg Raises

- Lie on your back with your knees bent. 
- Rotate your torso bringing your elbow towards your knee
- Keep your core engaged
* Work both sides

Toe Touches

Superset

W5/D2 Upper body Mesocycle 1

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

Kayhlia

Explanation video of Phase 1

Camila

Katrina

Jayce

W1/D1 Lower body Mesocycle 1

Kaitlyn

Angie

Hussein

W1/D2 Upper body Mesocycle 1

Lucia Carvalho Fitisemanu

Lauren

W1/D3 Lower body Mesocycle 1

Great workout, first time doing single arm weight skull crushers

W1/D4 Upper body Mesocycle 1

W2/D1 Lower body Mesocycle 1

W2/D2 Upper body Mesocycle 1

W2/D3 Lower body Mesocycle 1

W2/D4 Upper body Mesocycle 1

W3/D1 Lower body Mesocycle 1

W3/D2 Upper body Mesocycle 1

W3/D3 Lower body Mesocycle 1

W3/D4 Upper body Mesocycle 1

pakamon

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

Rachael

W4/D1 Lower body Mesocycle 1

W4/D2 Upper body Mesocycle 1

W4/D3 Lower body Mesocycle 1

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

W5/D2 Upper body Mesocycle 1

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