Name: Playbook - Dana Linn Bailey - W1/D1 Upper Body Strength
Uploaded: 2024-01-07T22:36:10.147Z
Duration: 60 min
Description: W1/D1 Upper Body Strength

Danielle

I enjoyed the challenge and versatility of this workout

Diane

Awesome workout…ran out of time. But, the best stuff was done!

Aaron

Catina

Charlie

Love DLB daily! But i was missing heavy weight ! I feel already stronger and bigger

Jamie Johnson

Needed a change to get back on track. Found it!

Jaime

Juanita Button

Loved it liked how there was video to show me what to do

Javi

Dru Porter

Soooooo good. Can't wait to see the gainz

Krista Kruszon

love this program, my third time doing it

Joel

LaShawn

Willow

Evelyn

Andie

Gracey

Amy Padgett

Ashley

Hit higher weight then ever before!! Loved loved it

Rachel

mark

This was great !! I had to play around with my weight as I’m not used to doing such low reps so finding weight that was hard enough that I could barely squeeze out 5 was a challenge but other than that it was good !! Was surprised at how quick the workout went !! Even had time for 15 min on the stair master after !!

Sonja Bailey

Great mix for strength and size. Love it n

Charles

1st session and it didn't disappoint 💪🏻

Ruth

First real workout in over a year! Great start!!

Melissa Chenoweth

Colette

Second go on this program. I have seen a lot of gains.

Angela Chapparosa

Maria

Dewayne

Tina Jo

Christopher

Lindsey

Lill

Great workout! This is my first time using the app and I’m obsessed.

Alex

Frans

Valerie

Stephanie

Love this Program! Great way to switch things up and build some muscle! 💪🏼

Ellie

Day 1 of PowerBuilding was a great! Another mix of movements that did well. Lower body tmw can’t wait!

David Thompson

James

Katee

Tesa and Jordy Andrews

Tiago

Best upper I’ve had in months!! Trusting the process since the proof is in the gains!

Lauren

Athena

Emily

Tiffany

Monday: Upper Body Strength

Perform a dynamic warmup consisting of full body dynamic stretching exercises while specifically targeting the muscles you will be working the hardest. You should also do some light reps of the targeted exercise, progressing up in weight. 

1. BB Bench Press 5 x 5

2. BB Bent Over Row 5 x 5

3. DB Decline Bench Press 3 x 6-8

4. Wide Grip Lat Pulldown 3 x 6-8

5. BB Shoulder Press 5 x 5

Superset:
6a. EZ-Bar Skull Crushers 3 x 8-12
6b. DB Hammer Curls 3 x 8-12

7. DB Incline Squeeze Press 3 x 8-12

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell Flat Bench Press

- Hinge at the hips keeping a neutral spine 
- Pull the bar straight up 
- Engage your back as you pull up
- Lower the bar with control

Barbell Bent Over Row

- Begin lying supine on a decline bench with the dumbbells over your chest
- Lower the dumbbells down to chest level
- Press the dumbbells back up engaging your chest

DB Decline Bench Press

- 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

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell Standing Shoulder Press

6a. EZ-Bar Skull Crushers 3 x 8-12
6b. DB Hammer Curls 3 x 8-12

- Lying back with your arms extended above your shoulders 
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ-Bar Skull Crushers

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

DB Hammer Curls

Superset

- Lying on an incline bench, holding a dumbbell in each hand
- Place the dumbbells together side by side and press them over your chest
- Keeping the dumbbells squeezed together lower them back to your chest

DB Incline Squeeze Press

W1/D1 Upper Body Strength

I’m normally not a sweater, I’m drenched.

Solid workout. I have seen some gains from the first time I did this program.

W1/D2 Lower Body Strength

Walked on treadmill,totally feeling the last two workouts.

Need this. Have spectacular DOMS after only training once or twice a week for a month 😬🤣

Cat Merrick

W1/D3 Rest Day

Maal

Easy routine to follow. Adaptation re weights great!

Feeling bigger! Can i mix it DLB and How??

W1/D4 Shoulders, Chest & Tricep Hypertrophy

Love all your workouts. A lot packed into a short period of time so you don’t spend all day at the gym unless you work there! 😂

Jeanette Dilts

W1/D5 Lower Hypertrophy

Amanda

W1/D6 Back & Biceps Hypertrophy

Loving this powerbuilder program. Havent managed week 1 in a week. Taken me 2 weeks. Hopefully i will be able to do week2 in 7 days !!!

W1/D1 Upper Body Strength

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