Name: Playbook - Blair Epstein - W1/D4 upper 2
Uploaded: 2024-01-06T13:34:05.171Z
Duration: 60 min
Description: W1/D4 upper 2

Take a look at the info for the DROPSET before completing it to make sure you are doing it correctly!!

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell Military Press

DROPSET here, starting with a heavier weight go up to 10 reps, then DROP the weight and go up to 15 reps, then drop the weight again and go up to 20 reps. That is 1 set, complete that 3 times.

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

DROPSET

The hyperextensions are for your lower back, that's where you will feel it. You do not need to over extend but come up far enough to where it's your low back working.

- Raise and lower your upper body engaging your lower back and glutes
- Add a plate in your hands to make it more difficult

Hyperextensions

- From a standing position, flat back, parallel  to the ground
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts and lats 
- Lower with control back to starting position

Dumbbell bent-over reverse fly

Superset 1

Fully fatigue those biceps here! 10 reps of barbell curls into 15 reps of DB curls. The barbell should be a heavier weight than the DBs.

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ Bar Bicep Curls

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

Superset 2

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand with neutral grip and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

Push ups should really be until failure. If you fail on your feet before 15 reps, finish on your knees until failure or 15+.

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the bar toward the top of your head
- Extend your arms back up to starting position

Barbell skull crushers

- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push ups

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