Name: Playbook - Day 1 Training - W2 Day 4 Upper Body
Uploaded: 2024-01-07T21:25:02.657Z
Duration: 75 min
Description: W2 Day 4 Upper Body

Feeling stronger with every workout💪🏼🙏🏼

Dominique

*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

- Press the dumbbells straight up reaching full extension
- Come down until your arms reach 90 degrees

Incline Dumbbell Bench Press

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Chest Supported Dumbbell Row

- Lay face down on an incline bench with a dumbbell in each hand
- Raise the dumbbells forward
- Lower to starting position

Chest Supported Dumbbell Front Raise

Standing facing the cable machine. Be far enough away that there is content tension. Squeeze your shoulders and pull the cable towards your face

Standing Cable Face Pulls w/ Rope Attachment

Resistance band push-ups

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

Alternating Dumbbell Hammer Curl

W2 Day 4 Upper Body

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

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 😩

W2 Day 4 Upper Body

Community

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