Name: Playbook - Chris Hatton - W1/D1
Uploaded: 2022-12-01T14:00:39.202Z
Duration: 60 min
Description: W1/D1

Hands slightly wider than shoulder width apart. Flare the elbows out at around 45 degrees. Chest up and slight arch in the lower back. Bar should make contact just below the nipple line. Feet just outside of hip width apart. Bring your feet back until you feel the heels lift off the floor then go slightly forward from that until you feel the heels make contact with the floor.

Flat Barbell Bench Press

Feet hip width apart, hip hinge back. Shoulders down. Flare the elbows out to help focus on working the upper back.

DB Upper back rows

Upper Body Superset 1

Chest up, shoulders down and pull from the elbows being the bar down to the top of the chest

Lat Pulldown

Feet inline with hip width apart. Elbows in line with the body. At the bottom focus on keeping the hands in line with the elbows. If it’s too challenging use the legs to assist

DB Shoulder press

Upper Body Superset 2

Maintain a slight bend in your arms with one foot in front of the other. Lean into the movement and keep your chest up. Bring the handles back until you feel a stretch in the front of the shoulder and chest

Cable pec flyes

Maintain a slight bend in the arms. Keep your chest up and shoulders down

Cable rear delt flyes

Upper Body Superset 3

Head above the bench shoulders down and keep the elbows tucked in

Incline bench DB row

Feet outside of hip width apart, bringing the elbows down at roughly a 45 degree angle keeping the chest up.

W1/D1

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