Name: Playbook - Day 1 Training - 1/40 UPPER BODY
Uploaded: 2024-01-07T21:25:02.542Z
Duration: 100 min
Description: 1/40 UPPER BODY

Cristian

Jordan

JOSE

Benjamin

Definitely needed this change!! Can’t wait to challenge myself tomorrow!! LFGG

DAY ONE OF THE DAY ONE SUMMER CHALLENGE AND IM READY TO SHUT THE GYM DOWN BABY!! LFG! LOUD NOISES!!!

Erik

Amazing! Just what I needed to change things up!

Jonnathan

Stephen

Ramon

Before or after workout complete 15-20 minutes of steady state cardio. Pick one of the following:

- Treadmill Walk 3.0 speed / 1.0 incline
- Incline Treadmill 3.0 speed / 6.0 or higher incline
- Stationary Bike
- Stair Master
- Elliptical

- Grab the bar with a reverse grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Reverse Grip Lat Pulldown

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Flat Dumbbell Bench Press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Standing Dumbbell Side Raise

Holding a dumbbell in each arm. Let the weight hang by your side, stretching your upper back and shoulders. Using your upper back and traps to shrug the weight up trying to put your shoulders to your earlobes. Squeeze at the top and control on the way down.

Dumbbell Shrugs

Crisscross the cables 
Drive elbows up and back.
Squeeze rear delts and traps

Standing Cable Upright Row

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Seated Chest fly machine

Cable Straight Bar Curl

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable Straight Bar Tricep Pushdown

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Kneeling Cable Crunches

1/40 UPPER BODY

😮‍💨 killer when you’re pushing yourself.

Miller

James

2/40 LOWER BODY

Yard work, meditated, stretched and read in the sun, lots of meals and plenty of water. Rest day great success high five very nahhs

ACTIVE REST

Man y’all gonna be collectin so many 5 star ratings that you guys can create your own DAYONE galaxy!! 🚀🚀

Marissa

3/40 UPPER BODY

Tyler

4/40 LOWER BODY

Well balanced workout like a well balanced meal 🤌🏼👌🏼 starting off the lift with the body weight basics is a game changer

5/40 FULL BODY

Much needed rest day, the first week of these lifts have been fuckinAWESOMELY brutal in the best way. Tomorrow, we start again!!

Give me a reason why this ain’t the best way to start your week??? ILL WAIT CAUSE THERE AINT ONE!!

6/40 UPPER BODY

YOU KNOW I HAD TO ADD CALF RAISES TO THE MIX #neverskipcalves

7/40 LOWER BODY

🧘‍♂️ did a bit of a dopamine detox too, limited screens, felt good

Pretty sure my shoulders formed a 4th muscle to be apart of the group after this workout 🔥🔥

8/40 UPPER BODY

9/40 LOWER BODY

10/40 FULL BODY

11/40 UPPER BODY

12/40 LOWER BODY

13/40 UPPER BODY

Christopher Zubia

14/40 LOWER BODY

15/40 FULL BODY

16/40 UPPER BODY

17/40 LOWER BODY

18/40 UPPER BODY

is there an at home leg extensions alternative?

tony

19/40 LOWER BODY

20/40 FULL BODY

Luis

21/40 LOWER BODY

Wife regrets coming to the gym with me this morning 😂

Rundell

22/40 UPPER BODY

23/40 LOWER BODY

24/40 UPPER BODY

25/40 FULL BODY

26/40 LOWER BODY

27/40 UPPER BODY

Embracing my hoochie daddy shorts after this workout 💀😂

1/40 UPPER BODY

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