Name: Playbook - Christopher Kellum - W2/D4 Upper body
Uploaded: 2023-06-10T23:01:19.745Z
Duration: 45 min
Description: W2/D4 Upper body

Matthew Gaitan

This is a full upper body split we are incorporating: chest ,shoulders, back,
biceps and triceps

- With a bench set to a slight incline - less than 45 degrees - lay back and bring both dumbbells to your chest.
- Press straight up toward the ceiling, with your feet digging into the floor and elbows 6"" from your ribs.

Dumbbell incline chest press

- Standing tall, feet hip width apart and abs engaged, hold a dumbbell at each shoulder making a 'W' with your arms.
- Keeping a forward gaze, and engaging your ab muscles to avoid arching, press the dumbbells toward the ceiling to make a 'Y' and slowly lower them back to your shoulders.

Standing dumbbell shoulder press

- With your feet hip width, knees soft, and back flat, shift your hips back until your chest is facing the floor.
- Hold a barbell evenly in each arm, reaching toward the floor to start, then pull your arms toward the ceiling - bending at the elbows and shoulder until your elbows are bent to 90 degrees and your upper arm is aligned with your ribs.

Barbell Row

- Attach a rope to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
- Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the rope. The thumbs should be higher than the small finger. This is your starting position.
- Using the triceps, bring the rope down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
- After a second hold at the contracted position, bring the rope slowly up to the starting point. Breathe in as you perform this step.
- Repeat for the recommended amount of repetitions.

Tricep Push Down (Rope)

- Start by standing tall, holding a cable bar or rope with palms up and keeping your abs engaged to avoid leaning.
- Keeping your upper arm locked to your ribs, bent at the elbow to pull your hands toward your shoulders.
- Slowly lower the bar or rope back to your hips after reaching close to shoulder height.

Bicep curl (rope)

- Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height.
- Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
- As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
- As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back

Wide grip lateral pull down

W2/D4 Upper body

Awesome workout. Couldn’t perform the 2nd go last workout but everything else was lit

Patrick

Great workout, easy to follow and leave feeling pretty good.

Nathan

Great workout! I can’t explain the feeling.

W1/D1 Push Workout

Josh

W1/D2 Pull Workout

Awesome workout man felt every rep. Definitely like following a regiment

Yban 

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Jensa

W1/D3 Leg Workout

Another great workout with an amazing pump!!! I HIGHLY recommend this workout!

W1/D4 Upper body

Not bad.
Only excerise to give me trouble was the scissor hold

W1/D4 Core shredder

W1/D5 Lower Body

“DAMN DANIEL!” Back at it again with the….(KILLER WORKOUT)!!

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W2/D2 Pull Workout

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W2/D2 Push Workout

W2/D3 Leg Workout

The core workout was nicely paced with challenging exercise throughout. Well except the heel taps which was easy as Pie lol

W2/D4 Upper body

Community

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