Name: Playbook - Boss Everline - W7/D3 Upper
Uploaded: 2021-04-22T14:05:32.002Z
Duration: 45 min
Description: W7/D3 Upper

Mike

Milena

Iggy

David

LEAN MACHINE!! 💪🏿💪🏿💪🏿💪🏿💪🏿

Junior Mapati

*Upper
A1. Flat DB Bench 4x10 
A2. Pushups 4x10-15

B1. Single arm DB row 4x10
B2. Static Hammer curls 4x10 each arm
B3. Static DB skull crushers 4x10 each arm

C1. DB Hang clean and press 3x8-10
C2. DB pull throughs 3x10 each way
C3. Spiderman pushups 3x8-10 each side

- Lay on a bench with dumbbells in your hands
- Press the db’s up squeezing your chest
- Keep your wrist in a position that feels comfortable 
- Come down in a controlled motion

DB flat bench

- Start with your hands directly underneath your shoulder and your legs extended
- Flex at the elbows to come down
- Come down until you are an inch or two from the floor
- Extend your arms squeezing your chest to come up

Push up

Superset A

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull up 
- Come down in a controlled motion

Single arm bentover row

- Curl the dumbbells up keeping the top of the dumbbell up
- Squeeze your biceps at the top 
- Come down in a controlled motion

Hammer curls

- Start in lying position with dumbbells straight overhead
- Lower down towards the skull until elbows are at 90 degrees

Skull crushers

Superset B

- Start with DB at sides
- Lower weights just above knees clean weights up to shoulders
- Press up overhead and return to start

Hang clean to press

-Perform a pushup where you alternate bringing one knee to elbow on same side
-Repeat for both sides

Spidermans

- Start in a plank position 
- Pull the dumbbell from on side of your body to the other 
- Keep your core engaged

Db pull through

Superset C

W7/D3 Upper

Great workout after 3 weeks out. Looking forward to the next

Sunny Naresh

Ethan W

Amin

W1/D1 Upper

I asked google who’s the best on playbook and this name came up. I’m not disappointed

W7/D3 Upper

Community

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