Name: Playbook - Day 1 Training - W1 Day 2. Upper Body
Uploaded: 2024-01-07T21:25:02.550Z
Duration: 70 min
Description: W1 Day 2. Upper Body

Hands down best upper body workout I ever had ‼️‼️

Oliver

TEST STRENGTH ON FIRST EXERCISE (MAXIMAL EFFORT)
*Take a warm up set to feel out/calculate the weight used for working sets*

Before or after workout complete 10-15minutes 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

Lie flat on the bench, with your feet planted firmly on the ground. Keep your core tight, your butt on the bench, a slight arch in your lower back, and shoulders/upper back pinned to the bench. When lowering the bar to your chest, stack your joints. Hands/wrist over elbows keeping a straight line. Bring the bar down to your chest and press up. Inhale when coming down, exhale when pressing up

Barbell Bench Press

- 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

Underhand Pendlay Row

- 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

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

Single Arm Dumbbell Row

- 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

- Hold the rope with your palms facing each other
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Cable Rope Curls

W1 Day 2. Upper Body

Dominique

David

W1 Day 1. Lower Body

W1 Day 3. Lower Body

Rundell

W1 Day 4. Upper Body

W2 Day 1 Lower Body

Got a great tricep pump in, won’t be feeling my arms tomorrow!

W2 Day 2. Upper Body

Killed my legs I don’t think I can walking 😩

Isaiah

W2 Day 3 Lower Body

Feeling stronger with every workout💪🏼🙏🏼

W1 Day 2. Upper Body

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