Name: Playbook - Dakota Meyer - W4/D1 UPPER BODY - DELOAD
Uploaded: 2021-12-24T13:30:42.445Z
Duration: 60 min
Description: W4/D1 UPPER BODY - DELOAD

Patrick

DELOAD WEEK - UPPER BODY Perform everything at an RPE 7/10

- Quick warm up circuit to bring heat into the muscles.

- Activates the main muscles the workout will focus on.

- Light pace to get heat in the muscles
- Increase speed as comfortable

- Hands just outside chest

- Fingers parallel with body

- Keep core tight

- Elbows tucked to side

- Fully extend elbows

- Less than 90° on the way down

Push-Up

- Arms straight out to the side

- Small circular rotations forward & backwards

Arm Bow

- Raise arm above head

- Bend elbow, bringing hand between shoulder blades

- Grab upper arm with your other arm and pull elbow across body 

- lean upper body to the same side as being pulled towards

- switch sides after 10 seconds and repeats steps

Overhead Arm Stretch

Warm Up

Barbell Bench Press

Dumbbell Incline Chest Press

Barbell Bench Press + DB Incline Chest Press

Barbell Bent Over Row

- 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

Barbell Bent Over Row + DB Shrug

- Start with your palms facing you
- Press the dumbbells above you 
- Rotating your wrists as you go up 
- Reach full extension and reverse the motion as you come down

Seated Arnold Press

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Short pause at the top
- Return the bar back to starting position

Barbell Upright Row

Arnold Press + Barbell Upright Row

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell Bicep Curl

Barbell Skull Crusher

Barbell Bicep Curl + Barbell Skull Crusher

Plate Bicep Curl

Bench Tricep Dip

- Front squat with the med ball 
- Drive upward while throwing ball overhead at target
- Catch the ball on the way down in the squat

Wall Ball Shot

Finisher

W4/D1 UPPER BODY - DELOAD

W8/D5 Partner Complex

Could feel the burn on those finishers! Good workout

Katie

W8/D4 Legs

W8/D3 Pull

Great lift right before I start my shift on very little sleep!

W8/D2 Push

Nathan

Kyle

I took a break for awhile but it felt good to get back on the grind 💪🏻

Brice

W8/D1 Barbell Complex

I love the partner complex it really challenges me! Great workout to start a Saturday!

W4/D1 UPPER BODY - DELOAD

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