Name: Playbook - Dakota Meyer - W5/D1 Upper Body - Bench
Uploaded: 2022-02-20T13:28:47.000Z
Duration: 60 min
Description: W5/D1 Upper Body - Bench

||  Week 5 - Day 1  ||

||  The Workout  ||

- UPPER BODY -

||  Warm Up  ||

- 10-Min EMOM -
Rower - 10/7 kcal

||  Resistance  ||

BB Bench Press - 3 x 5 (8 second negative)

- 3 Rounds -
Banded Push Up - 30
DB Incline Fly - 20
DB Bent Over Row - 20
Banded Straight Arm Lat Pulldown - 20
DB Rear Delt Fly - 20

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

||  Finisher  ||
- 10-min AMRAP - 
BB Bicep Curl - 20
BB Overhead Tricep Extension - 20
BB Upright Row - 20

- 10-min EMOM -

10/7kcal complete each round and then rest the remaining time before each minute elapses.

- 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

Rower

Warm Up

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

Banded Pushup

DB Incline Fly

Dumbbell Bent Over Row

Banded Straight Arm Lat Pulldown

DB Rear Delt Fly

Workout - 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

- 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 Overhead Tricep Extension

Barbell Upright Row

Finisher

W5/D1 Upper Body - Bench

Dakota is a national hero and it’s an honor to share workouts with him. Let’s not forget to mention that the workouts are all killers.

Rich

Burned 651cals in 49:21! Killer workout. Avg HR of 140 and max 179! That was a good one!

Justin

W1/D1 Chest Focus

Kicked my ass and I loved it!💪🏻💪🏻

Josh

W1/D2 Leg Focus

W1/D3 Barbell Complex

Katie

W1/D4 Back Focus

Great workout for a Saturday sweat session!

W1/D5 Leg Focus

Some of the videos don't work for me. Not sure why but atleast one per workout doesn't work.

Shaun

W2/D1 Upper Body - Bench

W2/D2 Lower Body - Squat

W2/D3 Barbell Complex

Great workout, however some of the workouts didn’t have videos for them. 

Overall great though.

W5/D1 Upper Body - Bench

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