Name: Playbook - Dakota Meyer - W5/D1 Upper Body - Bench
Uploaded: 2022-02-21T00:38:49.428Z
Duration: 60 min
Description: W5/D1 Upper Body - Bench

Daniel

||  Week 5 - Day 1  ||

||  The Workout  ||

- UPPER BODY -

||  Warm Up  ||

- 10-Min EMOM -
PYP - 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.

Pick One: Bike/Ski/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

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!

W5/D1 Upper Body - Bench

Community

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