Name: Playbook - Day 1 Training - 3/40 UPPER BODY
Uploaded: 2024-01-07T21:25:02.624Z
Duration: 100 min
Description: 3/40 UPPER BODY

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

Erik

Marissa

Before or after workout complete 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

With palms facing towards you, grab the bar and pull yourself up to meet your chin to the bar or higher. Keep elbows tight to your side, squeeze at the top, and control on the way down.

Bodyweight Chin Ups

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just outside shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar all the way back down to the floor

Barbell Pendlay Row

Standing with feet shoulder width apart and holding the bar in front of you. Keep the bar as close to you as possible as you bend forward. Pull your hips back engaging you hamstrings. Keep your back straight and chest up. Lower the bar to your shins without letting the weight touch the ground. Pull yourself back to a standing position with your hamstrings and glutes

Barbell RDL’s

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single Arm Dumbbell Row

- Grab the bar with a neutral 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

Neutral Grip Lat Pulldown

Using the triangle attachment or two single hand attachments. Perform a pull down keep your elbows tight to your sides and pull with your back and not your biceps. Think lead with your elbows.

Seated Lat Pull Down w/ Triangle Attachment

3/40 UPPER BODY

Cristian

Jordan

JOSE

1/40 UPPER BODY

😮‍💨 killer when you’re pushing yourself.

Benjamin

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

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

Stephen

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 💀😂

3/40 UPPER BODY

Community

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