Name: Playbook - Brittany Ogus - W3/D2
Uploaded: 2025-01-05T19:53:14.783Z
Duration: 75 min
Description: W3/D2

Tuesday - UPPER
 
1. Lat Pulldown
2. Incline chest press 
3. Chest supported dumbbell row
4.Lateral Raises
5. seated bicep curls
6a. Captain’s Chair Leg raise
6b. Shoulder Taps

- Grab the V-bar with a neutral grip, your palms facing each other
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause at contraction 
- Extend your arms, returning the weight to starting position

8-10 reps

V-bar Lat Pulldown

Set up an incline bench and grab some dumbbells.

Keep elbows slightly tucked, but dumbbells at about 45 degrees (not 90). Keep core engaged and feet on the ground.

Start at the chest and then press up following the proper bar path. Repeat for however many reps.

Incline chest press (dumbbell)

Set up an incline bench and grab a pair of dumbbells.

Set up your chest to rest on the inclined bench and perform and double dumbbell row using your lats. Elbows should come toward the hips.

Lower down and repeat for however many reps.

Chest supported row (dumbbells)

Grab a park of dumbbells, embrace your core, and have knees slightly bent. Feet can be staggered or just slightly spread apart.

Using your delts, lift the dumbbell at about a 45 degree angle (you don’t want to go fully to the side). Lower and repeat.

Lateral raises

- From a seated position, hold two dumbbells at your sides
- Curl the dumbbells up toward the shoulders, engaging your biceps
- Lower the dumbbells with control

Seated Bicep Curls (Dumbbell)

- Position your body on the Captain’s Chair Machine so that your forearms are resting on the pads next to the torso and holding on to the handles (Your arms will be bent at a 90 degree angle)
- The torso should be straight with the lower back pressed against the pad of the machine and the legs extended pointing towards the floor
- Inhale and engage your abdominal muscles to prepare for the leg lift
- Bend your knees, and raise your knees upward until your quads are parallel to the ground
- Lower your legs in a controlled movement, exhaling as you go, until you're back in the starting position
- Keep your core engaged throughout the movement

8-12 reps

Crunches (Captain’s Chair)

- Start in a high plank position
- Alternately back and forth, take one hand off the floor and touch the opposite shoulder

8-12 reps (R+L equals 1 rep)

Shoulder Taps (plank)

Superset

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That feeling when the number goes up and you KNOW you’re getting stronger 🥰

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