Name: Playbook - Cody Wright - W3/D1 (6x3 @ 85%)
Uploaded: 2023-11-29T17:56:47.053Z
Duration: 45 min
Description: W3/D1 (6x3 @ 85%)

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

'- From seated support your elbow inside your knee
- Holding the dumbbell in your hand rotate your hand down
- Rotate your hand back up (externally) to the starting position
- Switch arms and repeat


- don’t be afraid to load this some if you have good control

Seated dumbbell external rotations

- 85% of 1RM

- this is starting to get heavy, if you don’t think you have 85% in you for 6 sets today, you can go for an RPE 9

Barbell bench press

- Adjust the degree your incline bench is at some this week

- Make sure to brace your core for these reps 


- drop set to failure after the set of 8

1 Arm Dumbbell incline bench press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Seated side lateral raise

- 3 way = different angle

10 reps at chin, 10 reps at nose, 10 reps at forehead, no rest

EZ-bar skull crushers (3 way)

W3/D1 (6x3 @ 85%)

W1/D1 6x4 (80%)

Trev

Started out like I wasn’t feeling anything but ended up realizing it would loosen up my body to accept the torture towards the end!

W3/D1 (6x3 @ 85%)

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