Name: Playbook - Brooke and Taylor - W1/D2 Upper body 1
Uploaded: 2023-07-26T00:51:31.176Z
Duration: 46 min
Description: W1/D2 Upper body 1

Get ready to push heavy!

Workout moves:
Barbell overhead shoulder press
Seated narrow grip row
Incline DB chest press
Wide grip Lat pull down
DB bicep curl
Overhead tricep extension 
Seated lateral raise

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive outward, squeezing shoulder blades
- Pause at contraction then slowly return to starting position

Seated narrow grip row

- Begin on an incline bench with arms extended and palms facing forward
- Keeping a slight bend at the elbows
- Lower the dumbbells to your sides opening your chest
- Press the dumbbells up squeezing your chest

Dumbbell incline chest press

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell seated lateral raise

W1/D2 Upper body 1

W1/D1 Lower body 1

Jocelyn paslowski

W1/D3 Lower body 2

W1/D4 Upper body 2

W1/D5 Lower body 3 (optional)

W2/D1 Lower body 1

W2/D2 Upper body 1

W2/D3 Lower body 2

W2/D4 Upper body 2

W2/D5 Lower body 3 (optional)

W3/D1 Lower body 1

W3/D2 Upper body 1

W3/D3 Lower body 2

W3/D4 Upper body 2

W3/D5 Lower body 3 (optional)

W4/D1 Lower body 1

W4/D2 Upper body 1

W4/D3 Lower body 2

W4/D4 Upper body 2

W4/D5 Lower body 3 (optional)

W5/D1 Lower body 1

W5/D2 Upper body 1

W5/D3 Lower body 2

W5/D4 Upper body 2

W5/D5 Lower body 3 (optional)

W6/D1 Lower body 1

W6/D2 Upper body 1

W6/D3 Lower body 2

W6/D4 Upper body 2

W6/D5 Lower body 3 (optional)

W1/D2 Upper body 1

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