Name: Playbook - Bela Fernandez - W6/D2 Upper body - Deload Week
Uploaded: 2022-01-08T12:57:37.389Z
Duration: 45 min
Description: W6/D2 Upper body - Deload Week

- Flat DB press 2 x 12
- Overhead press 2 x 10
- Lat pulldown 2 x 10
- Cable Face Pulls 2 x 12
- Overhead Extensions 2 x 12

Superset:
- Leg ups 1 x 15
- Toe touches 1 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

W6/D2 Upper body - Deload Week

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

W6/D2 Upper body - Deload Week

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