Name: Playbook - Big Esa - W9/D4 UPPER BODY
Uploaded: 2023-03-21T19:09:02.405Z
Duration: 100 min
Description: W9/D4 UPPER BODY

Day four will be an upper body workout. This will include a mixture of chest, shoulder, arms and back exercises 

Important Notes:
When there is a decrease in the amount of reps you should INCREASE the weight you’re lifting. Challenge yourself and exercise Progressive Overload.

- 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

- 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

WARM UP

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable chest flies

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Flat dumbbell press

- Begin by lying back on an incline bench with dumbbells above your chest
- Press the dumbbells up engaging your chest
- Lower the dumbbells to chest level

Dumbbell incline press

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Lower slowly until you arms are fully extended

Pull-up

- Pull the attachment in towards your body 
- Keeping your body neutral and core engaged
- Elbow drives toward your hip, squeezing your lat and shoulder blade
- Pause at contraction then slowly return to starting position
- Complete desired reps then repeat on the opposite side

Seated d-handle cable row

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a controlled movement

Dumbbell seated lateral raise

- Bent over from the seated position, focusing on your rear delts 
- Raise the dumbbells engaging the back of your shoulders

Seated bent over dumbbell flies

SUPER SET

- Start with the dumbbells at your shoulders, elbows forward of the body, palms facing each other
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell shoulder 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 control weight back to starting position

Rope tricep extension

- Hold the rope with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Cable rope hammer curls

- 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

W9/D4 UPPER BODY

It was good but i need to practice more cuz i just started but thanks for the help

Mustafa Adel

Junayd

Just got done with my first workout in Ramadan coach, loving it big time!

Ramiz

W1/D1 PULL DAY: BACK & BICEPS

Again I’m thankful for having founding your workout program. Today was also a very good session. Right now my chest and triceps are bumped up.

Fichel

Can I adjust the e rest times especially for the compound lifts up to 2 mins?

Abdullah

W1/D2 PUSH DAY: CHEST SHOULDERS & TRI’S

Like the last two times this session was also one of the best leg session I’ve ever had.

Haris khan

W1/D3 QUAD FOCUSED LEG DAY

King Faysal

Boom, third workout of the year smashed 💪🏼

Sofian

W1/D4 UPPER BODY

First week of training in the new year done alhamdulilah. Cant wait for the new programmes.

First week of the second month complete alhamdulilah! Feeling stronger than ever before.

W1/D5 LOWER BODY

Sahil

Imthiaz

Restarted my second month of the training programme from week 2 last night, couldn’t train for a few weeks - but we back & feeling strong once again. Alhamdulilah. ‏جزاك الله خيرا Esa

W2/D1 PULL DAY: BACK & BICEPS

Muhammed

W2/D2 PUSH DAY: CHEST SHOULDERS & TRI’S

Alhamdulilah fantastic as always!Feeling myself get stronger and absolutely loving it (accidentally pressed 4 stars instead of 5)

Great Workout on to next one inshallah☝🏽

W2/D3 QUAD FOCUSED LEG DAY

Zakariya

Probably the most challenging workout yet! Wow, really enjoyed it. Alhamdulilah

W2/D4 UPPER BODY

2 weeks finished alhamdulilah! Lovely programme, jazakallah khair esa! 2 more weeks to go!

W2/D5 LOWER BODY

W3/D1 PULL DAY: BACK & BICEPS

Completed this yesterday! Forgot to mark as complete, nevertheless brilliant workout alhamdulilah

Hard work 💪 Really pushing my self harder every session, My body is sore everyday 😫 really progressing well and not only feel it but look like it too 😀

Shafie

W3/D2 PUSH DAY: CHEST SHOULDERS & TRI’S

Started my Friday morning with this solid leg session, loved it.. I surpassed what I thought I was capable of alhamdulilah

W3/D3 QUAD FOCUSED LEG DAY

Anass

Nearly done with week 3! Started my Saturday morning off with a banging workout alhamdulilah.

W3/D4 UPPER BODY

Hell of a session. Was unable to finish the session since back was aching a lot, skipped Romanian deadlifts. Also figured out a major mistake I’ve been doing, half reps for leg press 😢😭😭, really disappointed in myself 😢😢

Week 3 complete alhamdulilah! On to week 4 😆

W3/D5 LOWER BODY

Alhamdulilah! Started week 4 with a BANG! Let’s go!

W4/D1 PULL DAY: BACK & BICEPS

ALHAMDULILAH! FINAL PUSH DAY, AND I HIT A PR! SO GLAD ALHAMDULILAH

Good session 👌 managed to hit 110 on bench with ease & no spotter and that's a massive improvement for me, I use to struggle at 90kg due to shoulder issues from rugby. But my brother Esa really helped me out and pushed me further with this program and I'm so happy with my improvement wouldn't of been able to do it without my brother 💪☝️

W4/D2 PUSH DAY: CHEST SHOULDERS & TRI’S

W4/D3 QUAD FOCUSED LEG DAY

Alhamdulilah as always! Beautiful workout, finishing off this programme with a BANG

W4/D4 UPPER BODY

Alhamdulilah! Week 4 & the last week COMPLETE! What a great programme subhanallah… hit many new PR’s and seen so much progress, very proud of myself and big thanks to Esa for making this. May Allah reward Esa tremendously ameen!

W9/D4 UPPER BODY

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