Name: Playbook - Brad Jackson - W2/D1 Upper Body
Uploaded: 2022-05-07T12:22:50.627Z
Duration: 60 min
Description: W2/D1 Upper Body

Nathan

Focusing on muscles in the upper region of your body including chest, back, shoulders and arms.

Aim to work at a weight of approximately 60-70% intensity, or a weight that isn’t too easy but not too hard.

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

Workout summary:
1. BB Bench Press
2. BB Rows
3. Standing DB Shoulder Press with Reverse DB Flys (Superset)
4. Decline Cable Flys with SA DB Row (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. Stand holding a dumbbell in each hand, elbows down

2. Press the dumbbells overhead to full elbow extension

3. Bicep should be in line with your ear at full extension

4. Lower the dumbbells

Dumbbell Standing 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. Place one dumbbell in hand and other hand onto a bench

2. Lean on bench hand and let dumbbell rest under shoulder keeping back straight

3. Pull dumbbell up towards the side of your hip, keeping elbow close to body

4. Stop when elbow is in line with back and squeeze

5. Slowly control the weight back down to starting position

NOTE: repetitions programmed are total of each arm

Single Arm DB 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

Machine Tricep Dip

Arms Superset

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