Name: Playbook - Big Esa - W1/D2 WEIGHTED DIPS
Uploaded: 2023-03-21T19:09:02.527Z
Duration: 80 min
Description: W1/D2 WEIGHTED DIPS

Your second workout of the week will consist of weighted dips and accessories to target the chest and triceps

- Grab band just a bit more than shoulder length and position it below navel 
- Rotate arms until band is behind body 
- Return back to starting position

Band shoulder dislocates

- Grab resistance band of decent resistance and hold with palms facing towards ceiling and elbows tucked in
- Pull band away from body
- Return to starting position

Band external rotations

Warm Up

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips (warm up sets)

- Keep your elbows close to your body
- Come down until your arms are at about 90 degrees
- Push through your hands extending your engaging your triceps to come up

Weighted dips (50% of 1RM)

- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Pause for 2 seconds 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Paused Push up

- Press the dumbbells straight up reaching full extension
- Come down until your arms reach 90 degrees

Incline dumbbell press

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

Barbell military press

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and SLOWLY control weight back to starting position

Tempo Rope tricep extension

- Spread the rope apart at the top of the movement

Overhead rope tricep extensions

- Keep your legs extended facing down 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Leg raises

W1/D2 WEIGHTED DIPS

LETS GOOOO AKH. We back training alhamdulilah - ready to take over this winter arc In’sha’Allah

Haris khan

W1/D1 PULL: WEIGHTED PULL UPS

W1/D2 WEIGHTED DIPS

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