Name: Playbook - Brad Jackson - W10/D1 Upper Body
Uploaded: 2022-05-07T12:22:50.819Z
Duration: 60 min
Description: W10/D1 Upper Body

Welcome to your Deload week!

The purpose of a Deload week is to allow your body to catch up on recovery and avoid injuries and plateaus. 

This week your volume will be halved and the intensity will be slightly decreased. I recommend dropping the weight of each exercise by 1 load.

For example, if you usually lift 50kg barbell squat total, drop it down to 45kg total. If you usually DB bicep curl 5kg each side, drop it down to 4kg.

This workout includes ‘supersets’, which is 2 exercises completed THEN a rest period.

Workout summary:
1. BB Bench Press
2. BB Rows
3. Seated DB Shoulder Press with Reverse DB Flys (Superset)
4. Decline Cable Flys with DB Chest Supported Rows (Superset)
5. EZ Bar Curls with Overhead Tricep Extension (Superset)

1. Start by lying down with the barbell directly above your eyes and feet in the ground

2. Set your grip up approximately a thumb length from the edge of the knurl (grip), curling your thumbs under once in position

3. Squeeze shoulder blades and bring heels towards your Glutes to create a lower back arch

4. Extend elbows to unrack the bar and position above shoulders

5. Bring your elbows in slightly 

6. Lower down towards the bottom of your chest until the bar touches your chest 

7. Press up engaging your chest and fully extending through elbows

Barbell Bench Press

1. Bend over at 45 degrees (hip hinge)

2. Row to your belly button keeping your elbows tight 

3. Maintain the curvature in your lower back and avoid swinging or bouncing

Bent Over Barbell Row

1. In a seated position with dumbbells in each hand

2. Elbows bent to 90 degrees, approximately in line with ear height

3. Straighten elbows pressing dumbbells overhead, keeping bicep in line with ear

4. Lower back to starting position with control

Dumbbell Seated Shoulder Press

1. Begin tipped forward at the hips with a dumbbell in each hand

2. With a slight bend in the elbows and arms extended below your chest

3. Raise the dumbbells up until your arms are in line with you shoulders 

4. Lower with control back to starting position

DB Bent Over Reverse Flys

Shoulder Superset

1. Set the anchors of the cable machine at a high position, just above shoulder height

2. Using handle attachments, step forward into a split stance to place tension through the cable

3. With elbows bent to just outside 90 degrees, lean forward and push through to full extension

4. Control the weight back to starting position

Decline Cable Flys

1. With your chest flat on an incline bench and a dumbbell in each hand

2. Pull the dumbbells to your hips

3. Squeeze your shoulder blades at the top

4. Slowly lower the dumbbell back down

DB Chest Supported Row

Chest/Back Superset

1. Hold the bar with underhand grip (supinated)

2. Engage your biceps as you curl bar towards your shoulders keeping your elbows in tight

3. Lower slowly and controlled until relaxed

EZ Bar Curls

1. Lock legs into secure position

2. Place hands on grip in line with body and slightly lean over

3. Press handles down to extend triceps

4. Slowly control the weight back to starting position

W10/D1 Upper Body

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