Name: Playbook - Brittany Ogus - W3/D5
Uploaded: 2024-09-08T00:34:58.901Z
Duration: 45 min
Description: W3/D5

Friday - UPPER
 
1. Flat Bench Press
2. Chest assisted DB row
3. Single Arm Shoulder Press 
4a. Alternating Bicep Curls
4b. Straight Bar Tricep Pulldown
5. Incline bench rear delt 
6a. Overhead abductions
6b. Dumbbell leg core drop

- Lying on a flat bench
- Grip the barbell with hands slightly wider than shoulder width (The bar should be directly over the shoulders)
- Press your feet firmly into the ground and keep your hips on the bench throughout the entire movement
- Keep your core engaged and maintain a neutral spine position throughout the movement (Avoid arching your back)
- Slowly lift the bar off the rack and move it over your chest
- Lower the bar to the chest, allowing your elbows to bend out to the side, about 45 degrees away from the body
- Stop lowering when your elbows are just below the bench
- Press your feet into the floor as you push the bar back up, engaging your chest while you push

6-10 reps

Bench Press (Barbell)

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)

Standing single arm shoulder press

- From a standing position, hold a dumbbell in each hand
- Curl one dumbbell up toward the shoulder, engaging your bicep
- Lower the dumbbell with control
- Repeat with the opposite arm
- Alternating back and forth for time or reps

8-10 reps each side

Alternating Standing Bicep Curls (Dumbbell)

- Stand tall, abs engaged and upper arms locked at your sides
- Grab the straight bar attachment with an underhand grip, elbows bent to 45 degrees
- Pull the bar down until your elbows are straight
- Bend the elbows to return to the starting position

8-10 reps

Straight Bar Supinated Tricep Pulldown (Cable)

Superset

Core circuit

W3/D5

W1/D1

Brittany

W1/D2

W1/D3

W1/D4

W1/D5

W1/D6

W1/D7

W2/D1

W2/D2

W2/D3

W2/D4

W2/D5

W2/D6

W2/D7

W3/D1

W3/D2

W3/D3

W3/D4

W3/D6

W3/D7

Anatasia

W4/D1

W4/D2

W4/D3

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

W4/D4

W4/D5

W4/D6

W4/D7

W3/D5

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