Name: Playbook - Dakota Meyer - W4/D1 Upper Body - Bench
Uploaded: 2022-02-15T10:48:16.098Z
Duration: 60 min
Description: W4/D1 Upper Body - Bench

||  Week 4 - Day 1  ||

||  The Workout  ||

- FULL BODY -

||  Warm Up  ||

- 5-Min EMOM -
PYP - 10/7 kcal

||  Resistance  ||

DB Incline Press - 3 x 8

- 3 Rounds -
Upper -
Banded Push Up - 20
DB Incline Fly - 15
Pronated DB Bent Over Row - 20
Chin Up - 10-15
DB Upright Row - 15
DB T Curl - 30
Bent Over DB Kickback - 30

- 3 Rounds -
Abs - 
Reverse Crunch - 20
DB Standing Oblique Crunch - 15 each side
Russian Twist - 40

||  Finisher  ||

- 10-Min AMRAP -
Push Up - 20
Pull Up - 10
Sit Up - 20

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Pick One (Rower, Bike, Ski)

Warm Up

Dumbbell Incline Chest Press

DB Incline Fly

- Bend at the elbows to come down 
- As you are extend your arms  engage your chest

Banded Pushup

Dumbbell Bent Over Row

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin Up

DB Upright Row

Dumbbell Inner Bicep Curl

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell Tricep Kickbacks

Upper Body

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse Crunch

Dumbbell Standing Oblique Crunch

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian Twists

- 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

Pull Up

Sit Up

Finisher

W4/D1 Upper Body - Bench

W8/D5 Partner Complex

Could feel the burn on those finishers! Good workout

Katie

W8/D4 Legs

W8/D3 Pull

Patrick

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 - Bench

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