Name: Playbook - Diamond Ott - WEEK 2 / DAY 3 (Upper Body)
Uploaded: 2021-08-18T19:22:48.737Z
Duration: 45 min
Description: WEEK 2 / DAY 3 (Upper Body)

Jeremy Tapia

Anderson

Moananui

Jason

- Load the bar with a challenging weight; Not too light and not too heavy. Use resistance that will have you struggling on the last few reps
- Be sure to use a spotter

Barbell Bench Press

- Use med-heavy weight; challenging enough to struggle on the last few reps
- Use a spotter to help with loading the weight
- You may stop if you reach fatigue before meeting the listed reps; drop weight and continue

Dumbbell Incline Bench Press

-Perform an incline chest cable fly alternating one side at a time

Cable Incline Cable Chest Fly (Alternating Variation 1)

-Perform a regular bench press with a 2-3 second pause at the bottom with the barbell at your chest
- Use a spotter
- Use a challenging resistance to perform the listed repetitions

Barbell Pause Bench Press  (at bottom)

- Keep your elbow high/upper arm parallel to the ground throughout the movement
- Extend your arm engaging your tricep as you go up 
- Pause and return to the initial position

Dumbbell Tricep Throwbacks

- Keep your elbows close to your body
- Engage your core to better control the swinging
- If you don't have the belt with chain, hook a dumbbell to your feet.

Weighted Dips

- Use light weight but increase if effort becomes easy after 2 set.
- You may go to your knees during the push up

Dumbbell Push-up Rows

WEEK 2 / DAY 3 (Upper Body)

Really been trying to get back to my optimum weight and was using alternating days of cardio and lifting. It worked when I was 26 but not so good now that I'm 31. 

First workout of this program feels like this is what I need to help me reach my goals.

Erik

Raphael Whatoname

Javier

WEEK 1 / DAY 1 (Full Body)

Toni Guta

Matthias

WEEK 1 /  DAY 2 (Lower Body)

Marc

WEEK 1 / DAY 3 (Upper Body)

Dontavis

WEEK 1 / DAY 4 (Cardio / Running / Abs)

WEEK 1 / DAY 5 (Full Body)

WEEK 1 / DAY 6 (Lower Body)

Great end to the week, ready for another week

WEEK 1 / DAY 7 (Upper Body)

WEEK 2 / DAY 1 (Core / Cardio)

I just don’t personally like regular cardio I would rather do like cardio exercises like tire flip

WEEK 2 / DAY 2 (Steady Running)

You are great and so is your training program👊🏽⚡️🔥💪🏽

WEEK 2 / DAY 4 (Lower Body)

WEEK 2 / DAY 5 (Arms)

Tyreece

WEEK 2 / DAY 6 (Sprint Intervals / Agility Drills)

But the reps I didn’t understand it said 55

WEEK 2 / DAY 7 (Full Body 330 under 30)

WEEK 3 / DAY 1 (Upper Body)

WEEK 3 / DAY 2 (Lower Body)

WEEK 3 / DAY 3 (Arms and Abs)

WEEK 3 / DAY 4 (Sprint Interval/Steady Running)

WEEK 3 / DAY 5 (Full Body)

WEEK 3 / DAY 6 (Upper Body)

WEEK 3 / DAY 7 (Core / Cardio)

Great workout🤙🏽🤙🏽🤙🏽🤙🏽

WEEK 4 / DAY 1 (Lower Body)

Concise and useful🙏🏽🙏🏽🙏🏽🙏🏽

WEEK 4 / DAY 2 (Arms and Abs)

WEEK 4 / DAY 3 (Sprint Interval/Steady Running)

Matteo

WEEK 4 / DAY 4 (Full Body 330 under 30)

🔥🔥🔥❤️‍🔥❤️‍🔥🫀🫀🫀🫀smoker

WEEK 4 / DAY 5 (Cardio / Running / Abs)

WEEK 4 / DAY 6 (Arms)

And over👊🏽👊🏽
Thanks for this wonderful app🙏🏽

WEEK 2 / DAY 3 (Upper Body)

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