Name: Playbook - Day 1 Training - W1 Day 4. Upper Body
Uploaded: 2024-01-07T21:25:02.621Z
Duration: 70 min
Description: W1 Day 4. Upper Body

Rundell

*Use 60-80% of your max strength weight to work on range of motion, control, speed, and explosiveness*
EFFICIENT WORKING SETS 

*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

Start by setting up a smith machine with the amount of weight that you want to perform and placing a flat bench underneath the bar, centering it out for the exercise. Grab the bar with an underhand reverse shoulder width grip, then u load the bar from the rack and press it above your chest. Slowly lower the bar towards your chest so that it is barely touching and hold for a count.

Smith Machine Reverse Grip Bench

Step up and grasp bar with underhand shoulder width grip and with attached weight (use a dip belt). Pull body up until elbows are to sides. Lower body until arms and shoulders are fully extended.

Weighted Chin Ups

- 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

- Keep your chest on your legs 
- Raise engaging the posterior part of your shoulders

Seated Reverse Fly Machine

- From a push up position with each hand on the barbell 
- Bend elbows to lower body down until chest touches the the bar
- Keeping a neutral spine and core tight
- Straighten elbows to press body back up

Barbell Push Up (Weight or Nonweighted)

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging Leg Raises

W1 Day 4. Upper Body

Dominique

David

W1 Day 1. Lower Body

Hands down best upper body workout I ever had ‼️‼️

Oliver

W1 Day 2. Upper Body

W1 Day 3. Lower 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 4. Upper Body

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